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Ингредиенты
- 2 lrg onions, thinly sliced
- 4 clv garlic, chopped
- 1 Tbsp. extra virgin olive oil or possibly veg. oil
- 2 c. cooked brown rice Nonstick spray coating
- 2 1/2 lb meaty chicken pcs (breasts, thighs, and drumsticks), skinned
- 1 x 8-oz carton plain low-fat yogurt
- 2 Tbsp. all-purpose flour
- 1 tsp grnd cumin
- 1/4 tsp grnd ginger
- 1/2 c. minced green or possibly red sweet pepper
- 2 med tomatoes, seeded and coarsely minced Parsley sprigs
Инструкции
- In a large skillet cook onion and garlic in warm oil till onion is tender but not brown. Stir in cooked brown rice.
- Spray a 12x7-1/2x2-inch baking dish with nonstick spray coating. Spread rice mix in baking dish. Arrange chicken pcs atop rice.
- In a mixing bowl stir together yogurt, flour, cumin, ginger, and 1/2 tsp. salt. Stir in minced green or possibly sweet red pepper. Spoon over chicken in dish.
- Bake, covered, in a 350 degree F. oven for 50 to 60 min or possibly till chicken is tender. Serve with minced tomatoes. Garnish with parsley.
- Makes 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 330g | |
| Recipe makes 6 servings | |
| Calories 410 | |
| Calories from Fat 160 | 39% |
| Total Fat 17.85g | 22% |
| Saturated Fat 5.21g | 21% |
| Trans Fat 0.18g | |
| Cholesterol 102mg | 34% |
| Sodium 118mg | 5% |
| Potassium 581mg | 17% |
| Total Carbs 25.03g | 7% |
| Dietary Fiber 1.6g | 5% |
| Sugars 4.71g | 3% |
| Protein 35.53g | 57% |
