Flex Points Per Serving :3
Serving Size : 8
Ingredients :
4 cups fat-free chicken broth
2 1/2 cups brown rice -- uncooked
1 cup red onion -- chopped
3 cloves garlic -- minced, divided
1 1/4 teaspoons chili powder
1/2 teaspoon ground turmeric
1/4 teaspoon pepper
1 bay leaf
1 large red bell pepper -- julienned
1 large green bell pepper -- julienned
2 green onions -- sliced
1 teaspoon fresh parsley -- chopped
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon hot pepper sauce
1 cup fresh mushrooms -- sliced
1 medium tomato -- chopped
1 cup frozen peas -- thawed
1 pound skinless boneless chicken breasts -- thinly sliced
2 tablespoons lemon juice
Directions :
1. In a saucepan, combine broth, rice, red onion, 1 teaspoon garlic, chili powder, turmeric, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 50 minutes or until rice is tender. Discard bay leaf.
2. In a skillet coated with nonstick cooking spray, combine the next seven ingredients and remaining garlic; saute for 2 minutes over medium-high heat. Add mushrooms; cook until peppers are crisp-tender. Add tomato and peas; heat through. Remove from the heat. Add rice; keep warm.
3. Over medium-high heat, cook and stir chicken in lemon juice until chicken juices run clear. Add to rice mixture; toss.
Per Serving (excluding unknown items):
327 Calories; 3g Fat (6.9% calories from fat); 25g Protein; 55g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 321mg Sodium.
Serving Size : 8
Ingredients :
4 cups fat-free chicken broth
2 1/2 cups brown rice -- uncooked
1 cup red onion -- chopped
3 cloves garlic -- minced, divided
1 1/4 teaspoons chili powder
1/2 teaspoon ground turmeric
1/4 teaspoon pepper
1 bay leaf
1 large red bell pepper -- julienned
1 large green bell pepper -- julienned
2 green onions -- sliced
1 teaspoon fresh parsley -- chopped
1/2 teaspoon dried basil
1/2 teaspoon dried thyme
1/4 teaspoon hot pepper sauce
1 cup fresh mushrooms -- sliced
1 medium tomato -- chopped
1 cup frozen peas -- thawed
1 pound skinless boneless chicken breasts -- thinly sliced
2 tablespoons lemon juice
Directions :
1. In a saucepan, combine broth, rice, red onion, 1 teaspoon garlic, chili powder, turmeric, pepper and bay leaf; bring to a boil. Reduce heat; cover and simmer for 50 minutes or until rice is tender. Discard bay leaf.
2. In a skillet coated with nonstick cooking spray, combine the next seven ingredients and remaining garlic; saute for 2 minutes over medium-high heat. Add mushrooms; cook until peppers are crisp-tender. Add tomato and peas; heat through. Remove from the heat. Add rice; keep warm.
3. Over medium-high heat, cook and stir chicken in lemon juice until chicken juices run clear. Add to rice mixture; toss.
Per Serving (excluding unknown items):
327 Calories; 3g Fat (6.9% calories from fat); 25g Protein; 55g Carbohydrate; 3g Dietary Fiber; 33mg Cholesterol; 321mg Sodium.
Exchanges: 3 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Source: "Taste of Home's Low-Fat Country Cooking"
Recipe By: Bonnie Brann, Pasco, Washington
* Exported from MasterCook *
