LEMON CHICKEN / BRUSSELS SPROUTS WITH OREGANO & ONION / WHITE RICE WITH CHICKEN BROTH

What a simple recipe to throw together. Substitute quinoa instead of the rice for a healthier alternative.

THE MEDITERRANEAN MICROWAVE

–4 chicken tenderloins or breast strips

–lemon pepper

–lemon juice

–plain breadcrumbs (boxed)

–salt and pepper

–olive oil

–Brussels sprouts (fresh, one-half package)

–oregano

–onion (one-half, medium)

–white rice (instant, boxed)

–chicken broth (non-fat, low sodium)

 

1 – Place the chicken in a plastic bag.  Season with salt, pepper, lemon pepper, and olive oil.  Pour in one-third cup of breadcrumbs.  Shake well.  Set aside.

2 – Cut each of the Brussels sprouts in half.  Place in a large, wide-mouthed, covered baking dish.  Slice the onion, and place among the sprouts.  Season with salt, pepper, and olive oil.  Add 1 inch of water.  Microwave on high for 15 minutes.

3 – Place two-thirds cup of white rice in a covered baking dish.  Add two-thirds cup of chicken broth.  Season with one-half teaspoon of salt and a few drops of olive oil.  Microwave on high for 2 minutes.  When finished, let…

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