Lemon-Braised Chicken Tenders and Cauliflower
tablespoons olive oil
pound frozen chicken breast tenderloins* (about 8 to 10 pieces)
small onion, chopped
cauliflower, cut into florets (about 2 cups)
cloves garlic, slivered
teaspoon snipped fresh thyme
teaspoon cracked black pepper
cup lemon juice
cup reduced-sodium chicken broth
teaspoon finely shredded lemon peel
cups packaged fresh baby spinach
cup bias-sliced green onion
cup pimiento-stuffed green olives, coarsely chopped
cup pitted dates, coarsely chpped
cup pistachio nuts, coarsely chopped
cooked brown rice (optional)
finely shredded lemon peel (optional)
- Preheat oven to 375 degrees F. In a Dutch oven, heat oil over medium-high heat. Add frozen chicken tenders. Cook 3 to 4 minutes on each side or until golden brown. Transfer to plate.
- To the same Dutch oven add onion and cauliflower. Cook 2 minutes until lightly browned. Add garlic, thyme, salt, and pepper; cook 30 seconds more. Add lemon juice. Stir, scraping up brown bit in bottom of pan. Add chicken broth and lemon peel. Bring to boiling; cover and transfer to oven.
- Bake 10 minutes or until chicken is no longer pink (170 degrees F). Add spinach and green onion; cover and let stand 2 minutes to slightly wilt spinach.
- In a small bowl combine olives, dates, and pistachios. Spoon chicken mixture over cooked rice, if desired. Top with olive mixture and additional lemon peel, if desired.
From the Test Kitchen
Fresh or Thawed Chicken
Brown chicken but don't return to the Dutch oven in step 2. Proceed as above, baking 10 to 12 minutes. Return chicken to the Dutch oven when you add the spinach and green onion.
Nutrition Facts(Lemon-Braised Chicken Tenders and Cauliflower)
- Per serving:
- 321 kcal cal.,
- 15 g fat
- (2 g sat. fat,
- 2 g polyunsaturated fat,
- 9 g monounsatured fat),
- 73 mg chol.,
- 585 mg sodium,
- 19 g carb.,
- 4 g fiber,
- 10 g sugar,
- 29 g pro.
- Percent Daily Values are based on a 2,000 calorie diet