Gluten-Free Skillet Chicken Divan

Gluten Free
Health score
32%
Gluten-Free Skillet Chicken Divan
35 min.
4
360kcal

Suggestions


Are you looking for a delicious and satisfying meal that caters to gluten-free diets? Look no further than this Gluten-Free Skillet Chicken Divan! This delightful dish combines tender, juicy chicken breasts with wholesome brown rice and vibrant broccoli florets, all enveloped in a creamy, tangy sauce that will tantalize your taste buds.

Ready in just 35 minutes, this recipe is perfect for busy weeknights or a leisurely weekend dinner. With only one skillet required, cleanup is a breeze, allowing you to spend more time enjoying your meal and less time in the kitchen. Each serving is packed with flavor and nutrition, boasting 360 calories, making it a guilt-free option for lunch or dinner.

The combination of Dijon mustard and melted cheese adds a rich depth to the dish, while the quick-cooking brown rice provides a hearty base that complements the tender chicken and vibrant broccoli. Whether you're cooking for yourself or entertaining guests, this Gluten-Free Skillet Chicken Divan is sure to impress. So grab your frying pan and get ready to whip up a meal that’s not only gluten-free but also bursting with flavor!

Ingredients

  • tablespoon butter 
  • lb chicken breast boneless skinless
  • serving brown rice uncooked for on brown rice package for 1 cup rice
  • tablespoons dijon mustard 
  • 0.3 teaspoon salt 
  • 0.1 teaspoon pepper 
  • cup quick-cooking brown rice uncooked
  • cups broccoli florets frozen thawed
  • oz processed cheese food gluten-free shredded

Equipment

  • frying pan
  • whisk

Directions

  1. Melt butter in 10-inch nonstick skillet over medium-high heat.
  2. Add chicken; cook 1 to 2 minutes on each side or until browned.
  3. Remove chicken from skillet.
  4. Add water, mustard, salt and pepper to skillet; stirring with wire whisk until blended.
  5. Heat to boiling. Stir in rice; return to boiling.
  6. Place chicken pieces and broccoli over rice. Reduce heat to low; cover and simmer about 10 minutes or until most of liquid is absorbed and juice of chicken is clear when center of thickest part is cut (170°F).
  7. Sprinkle with cheese; cover and let stand 5 minutes.

Nutrition Facts

Calories360kcal
Protein35.32%
Fat28.53%
Carbs36.15%

Properties

Glycemic Index
57.94
Glycemic Load
6.13
Inflammation Score
-8
Nutrition Score
28.415652207706%

Flavonoids

Luteolin
0.55mg
Kaempferol
5.35mg
Myricetin
0.04mg
Quercetin
2.22mg

Nutrients percent of daily need

Calories:359.58kcal
17.98%
Fat:11.31g
17.4%
Saturated Fat:5.2g
32.47%
Carbohydrates:32.24g
10.75%
Net Carbohydrates:29.31g
10.66%
Sugar:1.6g
1.78%
Cholesterol:94.27mg
31.42%
Sodium:643.91mg
28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.5g
62.99%
Vitamin C:62.27mg
75.48%
Selenium:51.44µg
73.49%
Vitamin B3:14.34mg
71.68%
Vitamin K:70.69µg
67.33%
Vitamin B6:1.07mg
53.43%
Phosphorus:439.8mg
43.98%
Manganese:0.86mg
43.1%
Folate:110.81µg
27.7%
Vitamin B1:0.39mg
25.71%
Vitamin B5:2.36mg
23.62%
Potassium:704.53mg
20.13%
Calcium:200.45mg
20.05%
Magnesium:71.27mg
17.82%
Iron:2.7mg
15.01%
Vitamin B2:0.24mg
14.34%
Vitamin A:686.3IU
13.73%
Zinc:1.89mg
12.6%
Fiber:2.93g
11.7%
Vitamin B12:0.45µg
7.42%
Copper:0.15mg
7.4%
Vitamin E:0.98mg
6.52%
Vitamin D:0.2µg
1.32%