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Lemon Chicken with Artichokes over Brown Rice


By Simply Healthy Family (Visit website)









I love fresh lemon! Love it, love it, love it! It makes everything taste fresh and crisp and wonderful. The combination of fresh lemon and fresh thyme are amazing! I think they were made for each other. So simple and tangy and earthy. Artichokes are a perfect addition to this dish. I threw in some edamame at the last minute because I had it on hand. It turned out that it was the perfect finishing touch. 




PREP TIME: 20 MIN   COOK TIME: 45 MIN   SERVES:6

You will need:


1 lb. skinless, boneless chicken breast, cut into 1/2 inch strips

1 medium yellow onion, chopped

1 large red bell pepper, chopped

1 cup medium or long grain brown rice   **see below for brown rice cooking tips

2 cups plus 1/2 cup low-sodium chicken broth


2 fresh lemons, squeezed

1 TBSP fresh thyme (using your fingernails, strip the tiny leaves off the stems, pulling downwards, give them a quick chop to release the flavor)

1/4 tsp salt

1/4 tsp pepper

1- 14 oz can quartered artichoke hearts, drained

grated Romano cheese to sprinkle on top!

1 cup edamame

Asparagus would be great in place of artichokes too!  Be creative, it's all about getting as many colors into your dishes as possible!




Putting it all together:


1. In a medium pot, cook rice according to directions, about 45 minutes.  *Do Not  lift lid or stir rice while cooking! It makes the grains fall apart and you will have mushy, flakey rice.


2. Heat a large ceramic coated, cast iron pot over medium-high heat. Add EVOO. Saute chopped onion and chopped red bell pepper for about 3 minutes.

3. Add thawed chicken, cook about 2 minutes to brown. Add 1/2 cup chicken broth, lemon juice, salt and pepper. Turn down heat to medium and cook about 12 minutes, till chicken is done.

4. Add thawed edamame, drained artichokes and chopped thyme, toss gently.


Serve over rice, sprinkle with Romano cheese.


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Nutrition Facts

Serving Size 1 (359g)
Recipe makes 6 servings
Calories 351
Calories from Fat 73 (20%)

Amount Per Serving  %DV
Total Fat 8.2g   12%
Saturated Fat 1.6g    8%
Monounsaturated Fat  3.0g
Polyunsaturated Fat  2.3g
Trans Fat  0.0g
Cholesterol 46mg   15%
Sodium 531mg   22%
Potassium 936mg   26%
Total Carbohydrate 43.7g   14%
Dietary Fiber 9.0g   36%
Sugars 3.0g
Protein 30.2g   60%






**Tips for cooking Brown Rice

*Long-grain rice: produces light, dry grains that separate easily.




*Short-grain rice: yields fat, almost round grains with a higher starch content than the other two varieties; the grains stick together when cooked.

*Medium-grain rice: has a size and characteristics between the other two rice varieties. ( this is what I like to use.)


Brown rice is loaded with vitamins and minerals not available in white rice. Unknown to many, the bran layer contains very important nutrients such as thiamine, an important component in mother's milk.


Brown rice is also rich in fiber and essential oils. Fiber has been involved in the prevention of major diseases such as gastrointestinal and heart diseases. The essential oils in the bran have also been shown to prevent heart diseases because these decrease serum cholesterol, which is a major risk factor in heart disease.





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