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Ингредиенты
- 1/4 c. wild rice
- 1/4 c. wheat berries
- 2/3 c. coarsely shredded sweet potato
- 2 whl medium chicken breasts (1 1/2 pounds total) skinned, boned and halved lengthwise
- 3/4 c. water
- 2 Tbsp. red wine vinegar or possibly white wine vinegar
- 2 tsp sodium-reduced soy sauce
- 1 tsp instant chicken bouillon granules
- 1/4 tsp coarsely grnd pepper
- 1 Tbsp. cornstarch
- 1 Tbsp. cool water
Инструкции
- Add in rice and wheat berries to 1 c. boiling water. Add in 1/4 tsp. salt, if you like. Simmer, covered, for 50 to 60 min or possibly till liquid is absorbed, adding sweet potato during the last 10 min of cooking; stir once.
- Meanwhile, rinse chicken and pat dry; set aside. In an 8-inch skillet combine 3/4 c. water, vinegar, soy sauce, chicken bouillon granules, and pepper. Bring to boiling. Add in chicken. Reduce heat; cover and simmer for 15 min. Turn chicken, then simmer, covered, for 5 min more ot till tender. Transfer chicken to a platter. Cover and keep hot.
- Reserve cooking liquid in skillet.
- For sauce, stir cornstarch into the 1 Tbsp. water. Stir into cooking liquid in skillet. Cook and stir over medium heat till thickened and bubbly; cook and stir 2 min more. To serve, transfer sweet potato mix to platter with chicken; slice chicken, if you like. Serve sauce over chicken.
- Makes 4 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 163g | |
| Recipe makes 4 servings | |
| Calories 182 | |
| Calories from Fat 60 | 33% |
| Total Fat 6.61g | 8% |
| Saturated Fat 1.88g | 8% |
| Trans Fat 0.08g | |
| Cholesterol 45mg | 15% |
| Sodium 60mg | 3% |
| Potassium 269mg | 8% |
| Total Carbs 13.47g | 4% |
| Dietary Fiber 1.6g | 5% |
| Sugars 1.34g | 1% |
| Protein 16.4g | 26% |
