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Ингредиенты
- 3 x boneless skinless chicken breasts
- 1 pkt frzn peas slightly thawed
- 1 c. packaged baby carrots
- 1/4 c. currants - (to 1/2)
- 2 Tbsp. butter
- 1 sm onion coarsely minced
- 1 tsp fennel seeds
- 1 x cumin seeds
- 2 c. long-grain white rice (jasmine or possibly basmati)
- 2 can chicken broth - (14 ounce ea)
- 1 can unsweetened coconut lowfat milk - (14 ounce)
- 1 1/2 Tbsp. curry pwdr - (to 2) or possibly to taste
- 1 tsp salt
Инструкции
- Take the peas out of the freezer and set aside to partially thaw.
- Heat one Tbsp. of butter in the cooker over medium-high heat. Add in the chicken and brown on both sides. Remove chicken to a plate and cover to keep hot. The chicken will still be pink in the middle. (Don't be tempted to overcook. You will finish the cooking later.)
- Heat an additional Tbsp. of butter in the pressure cooker and saute/fry the onion and carrots for 1 to 2 min. Add in cumin seeds, fennel seeds and rice, stirring to coat with the oil. (Be careful not to scorch the rice.) Add in the chicken broth, coconut lowfat milk, curry, currants and salt.
- Stir the mix well, making sure nothing is sticking to the bottom (coconut lowfat milk and rice will scorch). Keep stirring till the mix begins to boil. This is a very important step!
- Place the lid on the pressure cooker and bring pressure to the second red ring (15 pounds pressure) over high heat.
- Take the cooker off the flame and allow the pressure to come down naturally for 7 min.
- While the rice is cooking, cut the chicken into small dice. The chicken will still be a bit pink in the center. This will cook more when added to the rice.
- Use the fingertip method to release any remaining pressure after the 7 min. Remove the lid. The coconut lowfat milk will have risen to the top, so stir it down into the mix.
- Adjust for creamy consistency, adding water or possibly stock if necessary and adjust the spices. Add in the chicken and peas to the rice and stir. Put the lid on the cooker but don't bring under pressure.
- Let the chicken, peas and rice steam an additional minute or possibly two till the peas are warmed through and the rice is done. Stir well before serving.
- This recipe yields 6 servings.
- NOTES :
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 414g | |
| Recipe makes 6 servings | |
| Calories 688 | |
| Calories from Fat 235 | 34% |
| Total Fat 27.79g | 35% |
| Saturated Fat 22.77g | 91% |
| Trans Fat 0.01g | |
| Cholesterol 24mg | 8% |
| Sodium 765mg | 32% |
| Potassium 745mg | 21% |
| Total Carbs 95.26g | 25% |
| Dietary Fiber 9.1g | 30% |
| Sugars 8.85g | 6% |
| Protein 16.97g | 27% |
