LEMON-BRAISED CHICKEN TENDERS AND CAULIFLOWER

1 large lemon

2 tbsp olive oil
1 lb chicken breast tenderloins
2 cups cauliflower florets
1/3 cup chopped onion
5 garlic cloves, slivered
1 tsp snipped fresh thyme
1/4 tsp salt
1/4 tsp cracked black pepper
3/4 cup reduced-sodium chicken broth
4 cups fresh baby spinach
1/4 cup bias-sliced green onions
2 cups hot cooked brown rice, optional

Remove 1 tsp zest and squeeze 1/4 cup juice from the lemon. If desired, remove additional zest to use as garnish.

In a 12-inch skillet, heat the oil over medium-high heat. Add chicken and cook 6 to 8 minutes or until chicken is cooked through, turning once. Remove from the skillet and keep warm.

Add cauliflower and chopped onion to skillet; cook about 2 minutes or until lightly browned, stirring often.
Add the garlic, thyme, salt, and pepper; cook and stir 30 more seconds. Add the lemon juice, stirring to scrape up any browned bits. Add the 1 teaspoon lemon zest and the broth. Bring to boiling then reduce heat. Simmer, covered, 6 to 8 minutes or until cauliflower is tender. Remove from heat.

Stir in the chicken, spinach, and green onions. Cover and let stand about 2 minutes or until the spinach is slightly wilted.

If desired, serve the chicken with or over brown rice and top with additional lemon zest.

Yield: 4 servings
Per serving (without rice) - 1 serving = 3 or 4 chicken tenders + 1/2 cup cauliflower mixture: 235 calories, 10 g (2 sat) fat, 9 g (3 g fiber) carbs, 28 g protein

 This recipe and photo are from Diabetic Living.