Estimated Nutrition (whole recipe, rough)
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Sugar | 1 tbsp (12.5g) granulated | 49 |
| Asparagus | 6 spears (90g) | 27 |
| Wine | 2 tbsp cooking wine (30ml) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 cup dry white wine
- 3 cloves garlic, minced
- 1 tablespoon finely chopped fresh rosemary
- 1 tablespoon vegetable oil
- 1 tablespoon low-sodium soy sauce
- 1 teaspoon sugar
- 1/2 teaspoon ground black pepper
- 6 boneless, skinless chicken breast halves (about 2-1/4 pounds)
- vegetable cooking spray
- 3 cups cooked rice (cooked in low-sodium chicken broth)
- 10 spears asparagus, blanched and cut into 1-inch pieces (1/4 pound)
- 1 teaspoon grated lemon peel
- 1 teaspoon lemon pepper
- 1/2 teaspoon salt
- lemon slices for garnish
- fresh rosemary sprigs for garnish
- =
Directions
Combine wine, garlic, rosemary, oil, soy sauce, sugar and pepper in large shallow glass dish. Add chicken, turning to coat; cover and marinate in refrigerator at least 1 hour.
Heat large skillet coated with cooking spray over medium-high heat until hot. Add chicken and marinade; cook 7 minutes on each side or until brown and no longer pink in center.
Combine rice, asparagus, lemon peel, lemon pepper and salt in large bowl. To serve, spoon rice on individual serving plates. Cut chicken into strips; fan over rice. Garnish with lemon and rosemary.