Low Fat Deviled Chicken Saute

Total Time: 50 mins Preparation Time: 20 mins Cook Time: 30 mins

Ingredients

• 1 cup long grain rice
• 1/2 teaspoon salt
• 3 tablespoons flour
• 1/2 teaspoon dried thyme
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon cayenne pepper
• 1 lb boneless chicken breast, cut crosswise into 1-inch wide strips
• 2 teaspoons olive oil
• 1 red onion, halved and thinly sliced
• 1 green pepper, cut into thin strips
• 2/3 cup reduced-sodium chicken broth
• 1 cup 1% low-fat milk
• 1 tablespoon dijon mustard

Recipe

• 1 in medium saucepan, bring 2 1/4 cups of water to a boil. add the rice and 1/4 teaspoon of the sault, reduce to a simmer, cover and cook until the rice is tender, about 17 minutes.
• 2 meanwhile, on a sheet of waxed paper, combine the flour, thyme, black pepper, cayenne, and the remaining 1/4 teaspoon salt. dredge the chicken in the flour mixture, shaking off and reserving the excess. in a large nonstick skillet, heat the oil until hot but not smoking over medium heat. cook the chicken until golden brown and cooked through, about 4 minutes. with a slotted spoon transfer the chicken to a plate.
• 3 add the onion, bell pepper, and 1/3 cup of the broth to the skillet and cook, stirring frequently, until the bell pepper is crisp tender, about 4 minutes. stir in the reserved flour mixture. gradually add the remaining 1/3 cup of broth, the milk, and the mustard and cook about 3 minutes. return the chicken to the skillet and cook just until warmed through, about 1 minute. transfer the rice to 4 bowls, spoonthe chicken mixter alongside and serve.