Chicken and Rice Provencal
Chicken and Rice Provencal
  • prep: 20 min
  • cook: 20 min
  • total: 40 min
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  • servings:
  • Summary

    This is an easy yet sophisticated chicken dish with a subtle Southern French flare. It's made with tender, boneless chicken breasts that have been dredged in seasoned flour, lightly browned, then simmered in fresh tomato sauce flavored with garlic, white wine and herbes de Provence. Served over rice, it makes a delicious dinner that's easy enough for a weeknight meal, yet elegant enough to serve for company.

    Ingredients

    • 4 boneless, skinless chicken breast halves
    • 3/4 cup all-purpose flour
    • 4 teaspoons herbes de Provence, divided
    • Salt and freshly ground black pepper
    • Olive oil
    • 2 cloves garlic, very finely chopped
    • 1/3 cup dry white wine
    • 6 plum tomatoes, peeled, seeded and chopped
    • 3 to 4 scallions, chopped
    • 2 tablespoons fresh parsley, chopped
    • 3 cups cooked white rice

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 513 % Daily Value *
    • Total Fat: 9 g 14.02%
    • Saturated Fat: 2 g 11.69%
    • Trans Fat: 0 g %
    • Cholesterol: 82 mg 27.44%
    • Sodium: 98 mg 4.07%
    • Calcium: 113 mg 11.27%
    • Potassium: 1164 mg 33.26%
    • Magnesium: 0 mg 0%
    • Iron: 5 mg 30.42%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 68 g %
    • Dietary Fiber: 6 g 25.32%
    • Sugar: 9 g
    • Protein: 39 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 2 g
    • Vitamin A 64.96%
    • Vitamin C 89.28%
    • Vitamin D 1.23%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch3
    • Exchange - Vegetables3
    • Exchange - Lean Meat4
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total3 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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