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Quick low carb and low calorie meal using a medley of riced vegetables and chicken! Easy dinner idea.

Chicken & Riced Vegetable One Skillet Meal

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  • Author: Erin Browne
  • Total Time: 20 mins
  • Yield: 4 servings 1x


  • 1lb chicken breast tenders
  • Mrs. Dash Chicken Grilling Blend, to taste*
  • 1/3 cup low-sodium chicken broth, divided
  • 2 12oz bag frozen Green Giant Riced Veggies, Cauliflower Medley**
  • Salt & Pepper, to taste
  • 1/2 cup reduced fat sharp cheddar, shredded


  1. Spray a large skillet or saute pan with cooking spray and place on medium heat.
  2. Season both sides of the chicken tenders with Mrs. Dash (or seasoning blend of choice) and place onto the hot pan. Cook for about 3 minutes on each side or until tenders are cooked through.
  3. Remove to separate plate and cut into chunks.
  4. Lower heat to medium-low and de-glaze the pan using a few tablespoons of the chicken broth. Add both bags of the riced veggie medley and season with salt and pepper. Cook, stirring occasionally, for about 6 minutes or until heated through and softened. Add a little chicken broth until moistened as desired (you may not use all of the broth - you don't want it to have too much liquid).
  5. Add the chicken pieces to the skillet and stir together. Taste and adjust seasonings as needed.
  6. Sprinkle the cheese over the top of the mixture evenly and cover for 2-3 minutes or until cheese has melted.


* feel free to use any chicken seasoning blend that you want, including other varieties of Mrs. Dash, Tone's, McCormick, Emeril, etc. Use what you have!
** the riced veggie medley blend already contains onions and green onions, which is nice for adding some built-in flavor. If you can only find plain riced cauliflower, I recommend adding some minced onion (cook in the pan after chicken has been removed) or onion powder and you can serve the dish topped with sliced green onion if you want

  • Prep Time: 5 mins
  • Cook Time: 15 mins


  • Serving Size: ~1.5 cups
  • Calories: 230
  • Fat: 7
  • Carbohydrates: 11
  • Protein: 33
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