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Ингредиенты
- 1 lb Grnd chicken skinless
- 1/4 c. Egg Beaters(r) 99% egg substitute
- 1/2 c. Mashed potato flakes
- 1/2 c. White rice uncooked
- 1/4 c. Skim lowfat milk
- 1/2 c. Onions minced
- 1/2 c. Red bell pepper minced
- 2 tsp Salt
- 1/2 tsp Pepper
- 1/4 tsp Poultry seasoning
- 1/2 c. Ketchup
- 1 Tbsp. Honey
Инструкции
- Preheat oven to 350F. In a mixing bowl, combine chicken, egg beaters, mashed potatoes, rice, skim lowfat milk, onions, bell peppers, salt & pepper and poultry seasoning. Spread proportionately into a 8x8-inch baking dish. Bake, covered for 1 hour.
- Meanwhile in another bowl, combine ketchup and honey. Remove cover and spread onto baked chicken mix. Bake 30 mins longer or possibly till rice is done.
- NOTES :This recipe calls for grnd chicken, but turkey can be substituted with no problem. The original recipe called for grnd hamburger.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 112g | |
| Recipe makes 9 servings | |
| Calories 148 | |
| Calories from Fat 40 | 27% |
| Total Fat 4.47g | 6% |
| Saturated Fat 1.24g | 5% |
| Trans Fat 0.04g | |
| Cholesterol 44mg | 15% |
| Sodium 712mg | 30% |
| Potassium 415mg | 12% |
| Total Carbs 16.25g | 4% |
| Dietary Fiber 0.6g | 2% |
| Sugars 6.03g | 4% |
| Protein 11.13g | 18% |
