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Ингредиенты
- 1 tsp (5 ml) extra virgin olive oil
- 1/4 tsp (1.25 ml) kosher salt freshly grnd pepper
- 2 whl skinless and boneless chicken breasts, about 8 ounces (224 g) each, halved
- 5 ounce (150 g) minced onion
- 4 ounce (120 g) minced red bell pepper
- 4 ounce (120 g) minced green bell pepper
- 2 lrg cloves garlic, chopped
- 1 lrg tomato, minced
- 1 c. (250 g) Arborio rice
- 1/8 tsp (0.6 ml) turmeric
- 1/2 tsp (2.5 ml ) Hungarian paprika
- 1/4 tsp (1.25 ml) grnd cumin
- 1/4 tsp (1.25 ml) grnd coriander
- 1 1/4 c. (300 ml) 99% fat free, no-salt-added canned chicken broth
- 1/3 c. (80 ml) white wine
- 1/2 c. (114 g) nonfat plain yogurt
- 2 Tbsp. (30 g) minced flat leaf parsley
- 1 Tbsp. (15 ml) lemon juice
Инструкции
- This chicken dish is Spanish in origin, yet uses short grained Italian Arborio rice, the same rice which's used to make risotto. The result is a superb one-dish meal. All you need to finish your dinner is a light dessert like fresh fruit and fat free cheese or possibly frzn grapes. A demitasse of espresso would cap this off with a European flair.
- Preheat oven to 375 F (190 C), gas mark 5.
- Heat the oil in a non- stick oven proof casserole or possibly skillet. Dry the chicken pcs. Season with salt and pepper and brown on both sides. Remove to a plate and keep hot.
- Add in the onion, peppers, garlic, and tomato; stir till the onion is soft. Add in the rice, turmeric, paprika, cumin and coriander. Stir to coat.
- Add in the broth and wine and return the chicken to the casserole. Bring to a simmer and then place in the oven and bake uncovered till the rice is cooked al dente and the chicken is cooked through, about 30 min.
- While the chicken is cooking, combine the yogurt, parsley, and lemon juice.
- Chill till ready to use.
- When the chicken and rice are done, spoon the rice onto a serving platter, top with chicken breasts and drizzle yogurt sauce over the chicken. Pass the rest of the sauce.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1185g | |
| Calories 1004 | |
| Calories from Fat 68 | 7% |
| Total Fat 7.81g | 10% |
| Saturated Fat 1.35g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 1907mg | 79% |
| Potassium 1736mg | 50% |
| Total Carbs 191.3g | 51% |
| Dietary Fiber 11.1g | 37% |
| Sugars 27.17g | 18% |
| Protein 27.01g | 43% |
