Skillet Chicken and Rice with Peas and Scallions

• portioner: 4 servings

Ingredienser

4 (5- to 6-ounce), boneless, skinless chicken breasts, tenderloins removed (see illustration below) and breasts trimmed of any white or yellow fat

, Salt and ground black pepper

1/2 cup, unbleached all-purpose flour

2 tablespoons, vegetable oil

2 tablespoons, unsalted butter

1 , medium onion, minced

3 medium cloves, garlic cloves, minced or pressed through a garlic press (about 1 tablespoon)

Pinch, red pepper flakes

1 1/2 cups, long-grain white rice

1/2 cup, dry white wine

4 1/2 cups, low-sodium chicken broth

1 cup, frozen peas

5 , scallions, sliced thin

2 tablespoons, fresh lemon juice

, Lemon wedges for serving

Ernæring

• Kalorier: 737
• Fedt i alt: 19 g
• Mættet fedt: 6 g
• Uumættet fedt: 9 g
• Transfedt: 0 g
• Kolesterol: 129 miligrams
• Natrium: 1491 miligrams
• Kulhydrater i alt: 81 g
• Sukker i alt: 4 g
• Protein: 50 g