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Ингредиенты
- 2/3 c. long-grain rice
- 2 Tbsp. flour
- 1/2 tsp salt
- 4 x bone-in chicken breast halves, skinned
- 2 tsp extra virgin olive oil
- 3 lrg onions, halved and thinly sliced
- 1/2 tsp sugar
- 1 c. minced tomatoes
- 1 c. reduced sodium chicken broth
- 1 x bay leaf
- 1/2 tsp dry thyme
- 1/4 tsp dry oregano
- 1/8 tsp cayenne pepper
- 1 Tbsp. minced fresh parsley
Инструкции
- In a medium saucepan, combine the rice and 1 1/2 c. of water. Bring to a boil over high heat, reduce to a simmer, cover and cook till the rice is tender, about 17 min. Meanwhile, on a sheet of waxed paper, combine the flour and 1/4 tsp. of the salt. Dredge the chicken in the flour mix, shaking off the excess. In a large nonstick skillet, heat the oil till warm but not smoking over medium heat. Add in the chicken and cook till golden, about 2 min per side. With a slotted spoon, transfer the chicken to a plate. Reduce the heat to low. Add in the onions to the skillet and sprinkle the sugar over. Cook, stirring frequently, till the onions are softened and golden, about 10 min. Stir in the tomatoes, broth, bay leaf, thyme, oregano, cayenne, and remaining 1/4 tsp. salt. Bring to a boil, return the chicken to the pan, and reduce to a simmer. Cover and cook, stirring occasionally, till the chicken is cooked through, about 15 min. Throw away the bay leaf. Spoon the rice onto 4 plates, top with the chicken mix, sprinkle the parsley over, and serve.
- (I also cook this without salt and use Delmonte no salt added tomatoes.
- They are very sweet and do not need the salt. I feel which one needs to cook the onions longer than they say, not sure how long for certain, but either way, it is delicious!)
- Working time: 35 min
- Total time: 50 min
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 235g | |
| Recipe makes 4 servings | |
| Calories 209 | |
| Calories from Fat 28 | 13% |
| Total Fat 3.14g | 4% |
| Saturated Fat 0.56g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 317mg | 13% |
| Potassium 333mg | 10% |
| Total Carbs 40.62g | 11% |
| Dietary Fiber 3.0g | 10% |
| Sugars 5.85g | 4% |
| Protein 5.34g | 9% |
