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Ингредиенты
- 1 x onion minced
- 2 x cloves garlic crushed
- 1 x fresh red chile pepper seed, finely chop Or possibly 1 tsp chili pwdr
- 6 ounce sliced mushrooms
- 1/3 c. minced celery
- 1 c. long-grain brown rice
- 2 c. defatted chicken broth
- 2/3 c. dry white wine
- 8 ounce skinless boneless chicken breast diced
- 14 ounce canned kidney beans liquid removed
- 7 ounce canned corn kernels liquid removed
- 2/3 c. golden brown raisins
- 6 ounce broccoli flowerets small pcs
- 2 Tbsp. minced fresh mixed herbs or possibly more to taste (Basil and flat-leaf parsley and thyme or possibly marjoram) salt and black pepper to taste
Инструкции
- 1. Put the onion, garlic, chile, mushrooms, celery, rice, stock and wine in a saucepan. Cover; bring to a boil and simmer for 25 min (about 15 min shy of done.)
- 2. Stir in the chicken, beans, corn and raisins. Cook for another 10-15 min, till almost all the liquid has been absorbed.
- 3. Meanwhile, cook the broccoli in boiling water for 5 min, then drain thoroughly.
- 4. Stir in broccoli and minced herbs; toss to hot the herbs. Season to taste. Serve at once.
- Description: "Brown rice, red kidney beans, corn and broccoli all add in extra fiber to this risotto with chicken."
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 384g | |
| Recipe makes 4 servings | |
| Calories 519 | |
| Calories from Fat 77 | 15% |
| Total Fat 8.78g | 11% |
| Saturated Fat 4.29g | 17% |
| Trans Fat 0.01g | |
| Cholesterol 37mg | 12% |
| Sodium 386mg | 16% |
| Potassium 1032mg | 29% |
| Total Carbs 85.51g | 23% |
| Dietary Fiber 10.4g | 35% |
| Sugars 22.17g | 15% |
| Protein 21.69g | 35% |
