| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
Indo |
Low-fat, Quick’n’eas, Entree, Poultry |
4 |
Servings |
INGREDIENTS
| 1 1/2 |
tb |
Low-sodium soy sauce |
| 1 |
tb |
Molasses |
| 1 |
ts |
Curry powder; mild |
| 1/4 |
ts |
Fresh ginger root; grated |
| 1 |
pn |
Red pepper flakes |
| 2 |
c |
Low-sodium chicken broth; defatted plus |
| 3 |
tb |
Chicken broth |
| 1 |
c |
White rice; dry measure |
| 2 |
ts |
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 |
ts |
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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