- 15 mins
Ingredients
- Marinade:
- 1 1/2 lb boneless, skinless chicken breasts (3 cups)
- 1/2 cup lemon juice
- 1/4 cup soy sauce
- 1/4 cup dijon mustard
- 2 tsp. vegetable oil
- 1/4 tsp cayenne pepper
- 1 cup long grain, uncooked rice
Preparation
Step 1
cut chicken breasts (kitchen scissors work best) into 1 inch cubes. Mix lemon juice, soy sauce, mustard, oil and pepper. Put marinade and chicken cubes in a 1 gallon bag and store in the freezer.
to prepare for serving, thaw chicken and remove from marinade. bring marinade to boil in a small sauce pan. place chicken cubes about an inch apart on broiler pan treated with nonstick spray. broil 4-5 inches from heat for 7 min, brushing with marinade once. turn chicken cubes and broil another 4 min. meanwhile, prepare rice according to package directions.
summary of processes:
cut chicken into 1 inch cubes.
Freeze in: 1 gallon bag
serve with: Lentil salad
Note: for a luncheon alternative, toss sauteed or broiled chicken morsels with mixed salad greens, shredded carrots, cherry tomatoes, chopped green bell pepper, sliced water chestnuts, and croutons. use your favorite low calorie dressing.