Indonesian Rice With Chicken (with Freezer Variation)
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Grains | Indo | Low-fat | 4 | Servings |
INGREDIENTS
| 1 1/2 | T | Low-sodium soy sauce |
| 1 | T | Molasses |
| 1 | t | Curry powder, mild |
| 1/4 | t | Fresh ginger root, grated |
| 1 | pn | Red pepper flakes |
| 2 | c | Low-sodium chicken broth |
| defatted plus | ||
| 3 | T | Chicken broth |
| 1 | c | White rice, dry measure |
| 2 | t | Peanut oil |
| 4 | c | Bok choy, thinly sliced |
| 1 | Red bell pepper, diced | |
| 1/4 | c | Scallions, thinly sliced |
| 1 | c | Cooked chicken breast |
| halves cubed | ||
| 1/4 | c | Dry-roasted peanuts, chopped |
| 1 | t | Rice vinegar |
INSTRUCTIONS
Review: "This is a lower-fat version of a typical Indonesian dish. Tender crisp vegetables add crunch and fiber. Serve garnished with chopped peppers, tomatoes and scallions." In a medium saucepan, stir together the soy sauce, molasses, curry powder, ginger, pepper flakes and 2 cups of the broth. Add the rice. Cover and bring to a boil. Reduce the heat and simmer for 20 minutes, or until the liquid is absorbed and the rice is tender. Place the oil and the remaining 3 tablespoons broth in a large no-stick frying pan. Add the bok choy, peppers and scallions. Cook over medium-high heat, stirring, for 3 to 4 minutes, or until the vegetables soften slightly. Add the rice, chicken, peanuts and vinegar. Cook for 3 to 4 minutes, or until the chicken is heated through. Per serving 387calories, 9.4 g. total fat (22%), 1.8 g. saturated EASY FREEZE AND FRIED RICE DINNER Cooked rice dishes, such as this one freeze beautifully. Spoon portions of Indonesian Rice with Chicken into 1 cup self-sealing plastic freezer bags. Flatten the bags to remove excess air then seal and label. Freeze for up to 6 weeks. Thaw overnight in the refrigerator, then cook, stirring frequently in a covered no stick frying pan with 1/4 cup chicken broth for 5 minutes. Recipe By : Prevention's Healthy One-Dish Meals (1996) Posted to MC-Recipe Digest V1 #280 Date: Tue, 5 Nov 1996 14:54:42 -0800 (PST) From: PatH <phannema@wizard.ucr.edu>
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Nutrition (calculated from recipe ingredients)
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Calories: 185
Calories From Fat: 78
Total Fat: 9g
Cholesterol: 29.8mg
Sodium: 632.7mg
Potassium: 457.7mg
Carbohydrates: 10.2g
Fiber: 1.9g
Sugar: 6.3g
Protein: 16.5g