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Ингредиенты
- 1 1/2 Tbsp. Low-sodium soy sauce
- 1 Tbsp. Molasses
- 1 tsp Curry pwdr, mild
- 1/4 tsp Fresh ginger root, grated
- 1 pch Red pepper flakes
- 2 c. Low-sodium chicken broth, defatted plus
- 3 Tbsp. Chicken broth
- 1 c. White rice, dry measure
- 2 tsp Peanut oil
- 4 c. Bok choy, thinly sliced
- 1 x Red bell pepper, diced
- 1/4 c. Scallions, thinly sliced
- 1 c. Cooked chicken breast halves, cubed
- 1/4 c. Dry-roasted peanuts, minced
- 1 tsp Rice vinegar
Инструкции
- Review: "This is a lower-fat version of a typical Indonesian dish. Tender crisp vegetables add in crunch and fiber. Serve garnished with minced peppers, tomatoes and scallions."In a medium saucepan, stir together the soy sauce, molasses, curry pwdr, ginger, pepper flakes and 2 c. of the broth. Add in the rice.
- Cover and bring to a boil. Reduce the heat and simmer for 20 min, or possibly till the liquid is absorbed and the rice is tender.
- Place the oil and the remaining 3 Tbsp. broth in a large no-stick frying pan. Add in the bok choy, peppers and scallions. Cook over medium-high heat, stirring, for 3 to 4 min, or possibly till the vegetables soften slightly.
- Add in the rice, chicken, peanuts and vinegar. Cook for 3 to 4 min, or possibly till the chicken is heated through.
- EASY FREEZE AND FRIED RICE DINNER Cooked rice dishes, such as this one freeze beautifully. Spoon portions of Indonesian Rice with Chicken into 1 c. self-sealing plastic freezer bags. Flatten the bags to remove excess air then seal and label. Freeze for up to 6 weeks.
- Thaw overnight in the refrigerator, then cook, stirring frequently in a covered no stick frying pan with 1/4 c. chicken broth for 5 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 331g | |
| Recipe makes 4 servings | |
| Calories 327 | |
| Calories from Fat 71 | 22% |
| Total Fat 7.95g | 10% |
| Saturated Fat 1.98g | 8% |
| Trans Fat 0.06g | |
| Cholesterol 30mg | 10% |
| Sodium 468mg | 20% |
| Potassium 588mg | 17% |
| Total Carbs 46.24g | 12% |
| Dietary Fiber 2.1g | 7% |
| Sugars 5.01g | 3% |
| Protein 17.39g | 28% |
