Real maple syrup puts the flavour over the top. Great for entertaining because it looks so gourmet, but so easy to make you can have it any day of the week!
Recipe from The Healthy Family
475 calories for the whole meal and only 20 minutes to prep
Melt butter in a nonstick electric or stove-top fry pan on medium-low heat. Combine flour, salt, pepper and rosemary on a large piece of waxed paper. Coat the chicken in flour mixture and brown in pan on both sides. Add garlic.
Cut green onion and slice mushrooms. Add to pan as you cut.
…meanwhile… Combine maple syrup, vinegar and water in a small bowl. Pour over chicken once chicken is browned. Sprinkle cranberries around chicken pieces. Reduce heat slightly to a high simmer.
Set timer for 20 minutes. Check the chicken frequently to make sure the liquid isn’t evaporating too much. Add a little water at a time if it is. You want it a little saucy.
Combine rice and water in a large microwave-safe pot. Place a paper towel under the pot. Cover, no heat and leave in microwave until timer rings for chicken.
…when timer rings for chicken… Reduce heat for chicken to a low simmer. Set timer for 20 additional minutes.
Microwave rice at high 8 minutes, then medium 8 minutes.
…meanwhile… Trim broccoli then rinse in colander or steamer basket. Place water in the bottom of a stove-top pot and bring to a full boil with the broccoli in the basket above. Cover and set timer for 3 minutes…or microwave at high using a microwave-safe dish with cover for 3 minutes. Let stand. Toss with butter if you wish.
Flour Coating for Chicken
- 2 tsp butter
- 2 tsp prepared garlic (from a jar)
- waxed paper
- 1/4 cup flour
- 1/8 tsp salt
- 1/8 tsp pepper
- 1/8 tsp rosemary leaves
- 4 chicken breasts, boneless skinless (1 1/2 lbs or 675 g)
- 3 green onions
- 10 mushrooms
Maple-Cranberry Sauce for Chicken
- 1/2 cup maple syrup
- 2 Tbsp apple cider vinegar
- 2 Tbsp water
- 1/4 cup dried cranberries, unsweetened
Rice and Broccoli
- 1 1/4 cups basmati or white rice
- 1 lb or 450 g broccoli florets
Nutritional Data per serving
- 475 calories
- 4 g fat
- 32.5 g protein
- 77.5 g carbohydrate
- 3.2 g fiber