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Ингредиенты
- 1 Tbsp. Vegetable oil
- 1 med Onion, minced
- 2 x Cloves garlic, chopped
- 1 x Red bell pepper, minced
- 1 med Zucchini, minced
- 1 lb Chicken breasts without skin, cut in 3" pcs
- 2 med Tomatoes, minced
- 1 c. Brown rice
- 3 c. Chicken broth, unsalted
- 1/2 tsp Salt
- 1/2 tsp Freshly grnd black pepper
- 3 Tbsp. Parsley, minced
Инструкции
- Coat the bottom of a large heavy-bottom saucepan with the vegetable oil.
- Add in the onion, garlic, red pepper and zucchini to the pan. Cook over low heat, stirring occasionally, till the vegetables are very soft, about 5 min. Add in the chicken and turn the heat up to medium-high. Stir till the chicken is cooked lightly on all sides. Add in the tomatoes, rice, chicken broth and salt. Bring the broth to a boil and then adjust the heat to maintain a slow simmer. Let the casserole simmer till the rice is tender, about 45 min. Stir in the pepper and the parsley and serve.
- NOTES : Here's another note.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 316g | |
| Recipe makes 6 servings | |
| Calories 272 | |
| Calories from Fat 81 | 30% |
| Total Fat 9.1g | 11% |
| Saturated Fat 2.03g | 8% |
| Trans Fat 0.13g | |
| Cholesterol 39mg | 13% |
| Sodium 428mg | 18% |
| Potassium 540mg | 15% |
| Total Carbs 29.83g | 8% |
| Dietary Fiber 3.1g | 10% |
| Sugars 3.19g | 2% |
| Protein 17.42g | 28% |
