Montreal Chicken
Garlic-Parmesan Rice and Roasted Green Beans
Ingredients
- 1½ lb boneless, skinless chicken breasts
- 1 Tbsp Montreal steak seasoning
- 2 Tbsp olive oil
Instructions
- Cut chicken in half crosswise, and pound to an even thickness in a zip-top plastic bag using the heel of your hand or a meat mallet. Sprinkle with seasoning.
- Cook chicken in hot oil in a large nonstick skillet over medium heat 5 minutes per side or until done.
Side Dish Ingredients
- ¼ cup butter
- 4 cloves garlic, minced
- 1½ cups long grain white rice
- 3 cups less sodium chicken broth
- ½ cup grated Parmesan cheese
- 1 lb green beans, trimmed
- 2 Tbsp olive oil
- ½ tsp salt
- ½ tsp pepper
Side Dish Instructions
- Preheat oven to 400°F. Melt butter in a large saucepan over medium-high heat. Add garlic and rice; cook, stirring, 1 minute. Add broth; bring to a boil, cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Stir in cheese.
- Meanwhile, toss together green beans, oil, salt, and pepper on a rimmed baking sheet; spread in a single layer. Bake 20 minutes or until green beans are browned and tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
176
|
319
|
495
|
| Fat (g) | 7 | 14 | 21 |
| Sat. Fat (g) | 1 | 7 | 8 |
| Protein (g) | 26 | 7 | 33 |
| Carb (g) | 0 | 42 | 42 |
| Fiber (g) | 0 | 2 | 2 |
| Sodium (mg) | 411 | 664 | 1075 |
| T. Sugs (g) | 0 | 3 | 3 |
| A. Sugs (g) | 0 | 0 | 0 |
Budget Friendly Meal Plan
This recipe selected from the eMeals Budget Friendly Meal Plan.
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