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Ингредиенты
- 1 med onion diced
- 2 tsp garlic chopped
- 1 Tbsp. extra virgin olive oil
- 3 x carrots peeled and sliced
- 1/2 pt Brussel sprouts halved
- 2 x yams diced
- 3 x celery stalks cut 1/2 inch thick
- 1 lb skinless boneless chicken breast halves cubed
- 32 ounce defatted chicken broth
- 3 Tbsp. tomato paste
- 2 tsp cumin
- 1 tsp dry thyme
- 2 tsp chili pwdr
- 3/4 c. red wine
- 3/4 c. wild rice
- 1/2 c. frzn peas
- 1/2 c. frzn corn
Инструкции
- Saute/fry onions and garlic in extra virgin olive oil for a few min. Add in carrots, Brussels sprouts, yams, and celery stalks and saute/fry a bit longer, adding a bit of defatted chicken stock if necessary.
- Dredge chicken breast with cumin, thyme, and chili pwdr in a plastic bag. Saute/fry in a nonstick skillet, again with a bit of broth, if necessary.
- Combine the partially cooked chicken breast with the vegetables in a Dutch oven. Add in the tomato paste and chicken broth to make a paste, then add in the rest of the broth and the wine.
- Add in the wild rice, cover and simmer for about 35 min or possibly till the rice is tender. Add in the frzn vegetables and cook for another ten min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 313g | |
| Recipe makes 4 servings | |
| Calories 343 | |
| Calories from Fat 49 | 14% |
| Total Fat 5.57g | 7% |
| Saturated Fat 0.91g | 4% |
| Trans Fat 0.02g | |
| Cholesterol 43mg | 14% |
| Sodium 238mg | 10% |
| Potassium 922mg | 26% |
| Total Carbs 42.26g | 11% |
| Dietary Fiber 6.9g | 23% |
| Sugars 7.82g | 5% |
| Protein 25.34g | 41% |
