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Approximate nutritional values per serving (1 chicken breast, 1 cup rice mixture): 599 Calories, 28g Fat (4g Saturated), 157mg Cholesterol, 708mg Sodium, 50g Carbohydrates, 8g Fiber, 2g Sugars, 40g Protein
1. In wide, shallow dish, whisk flour, garlic powder, ¼ teaspoon salt and ½ teaspoon pepper. In separate wide, shallow bowl, whisk egg. In large skillet, heat oil over medium-high heat. Dip chicken in egg to coat, shaking off excess, then dredge in flour to coat, shaking off excess; add to skillet. Reduce heat to medium and cook 7 minutes or until golden brown and internal temperature reaches 165°, turning once; transfer to plate. 2. Prepare rice-quinoa blend in microwave oven as label directs. Makes about 1½ cups. 3. In same skillet, heat stock to a boil over high heat; add broccoli. Reduce heat to medium; cook 3 minutes or until broccoli is tender-crisp, stirring frequently. Stir in lemon juice, rice-quinoa blend, and remaining ¼ teaspoon each salt and pepper. Makes about 2 cups. 4. Serve chicken over rice-quinoa mixture garnished with almonds, if desired.
