Publix Simple Meals

Cajun-Spiced Tenders with Field Greens and Rice

Cajun-Spiced Tenders with Field Greens and Rice
Servings:
4
Total Time:
20 minutes

Cooking Sequence

  • Preheat grill for chicken; prepare rice and greens through step 2 (10 minutes)
  • Prepare chicken, complete greens and rice; serve (10 minutes)

Cajun-Spiced Tenders

Ingredients

1 1/2 lb chicken tenderloins
1 1/2 tablespoons blackened redfish seasoning blend
Cooking spray

Steps

  1. Preheat 2-sided tabletop grill. Sprinkle all sides of chicken with seasoning (wash hands).
  2. Coat grill with spray. Place chicken on grill; close lid and cook 4–5 minutes and until 165°F. Serve.

Field Greens and Rice

Ingredients

1 tablespoon garlic butter
4 oz presliced mushrooms (1/2 package)
1/4 cup prediced red onions
1/4 cup cooking vermouth
4 oz mixed salad greens
1 (8 3/4-oz) package precooked long grain and wild (or brown) rice

Steps

  1. Preheat large sauté pan on medium-high 2–3 minutes. Place butter in pan and swirl to coat. Add mushrooms and onions; cook 3–4 minutes until onions begin to brown.
  2. Stir in vermouth, salad greens, and rice. Cover and cook 3 minutes, stirring often, until rice is hot and greens are tender. Serve.

Aprons Advice

  • Complete your meal with baby carrots, Italian bread and chocolate dessert.
  • Shortcuts and Tips
  • Build this meal into a low-carb salad by using the grilled chicken over salad greens, topped with mushrooms and onions. Add salad dressing and enjoy.

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Cajun-Spiced Tenders

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Field Greens and Rice

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Cajun-Spiced Tenders

CALORIES (per 1/4 recipe) 130kcal; FAT 3.00g; SAT FAT 1.00g; TRANS FAT 0.00g; CHOL 65mg; SODIUM 480mg; CARB 0g; FIBER 0.00g; SUGARS 0g; PROTEIN 23g; CALC 2%; VIT A 0%; VIT C 0%; IRON 4%

Field Greens and Rice

CALORIES (per 1/4 recipe) 160kcal; FAT 4.00g; SAT FAT 1.50g; TRANS FAT 0.00g; CHOL 5mg; SODIUM 250mg; CARB 23g; FIBER 2.00g; SUGARS 2g; PROTEIN 3g; CALC 4%; VIT A 35%; VIT C 15%; IRON 6%

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