–4 chicken tenderloins or breast strips
–plain breadcrumbs (boxed)
–salt and pepper
–Brussels sprouts (fresh, one-half package)
–onion (one-half, medium)
–white rice (instant, boxed)
–chicken broth (non-fat, low sodium)
1 – Place the chicken in a plastic bag. Season with salt, pepper, lemon pepper, and olive oil. Pour in one-third cup of breadcrumbs. Shake well. Set aside.
2 – Cut each of the Brussels sprouts in half. Place in a large, wide-mouthed, covered baking dish. Slice the onion, and place among the sprouts. Season with salt, pepper, and olive oil. Add 1 inch of water. Microwave on high for 15 minutes.
3 – Place two-thirds cup of white rice in a covered baking dish. Add two-thirds cup of chicken broth. Season with one-half teaspoon of salt and a few drops of olive oil. Microwave on high for 2 minutes. When finished, let sit for at least 5 minutes.
4 – Microwave the chicken for 5 minutes on high.
5 – Serve the chicken on top of the rice, with the sprouts as a side.
–chicken adapted from Italian Microwave Cookbook; other recipes original.