Estimated Nutrition (whole recipe, rough)
Counts 11 of 12 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Butter | 1 tbsp (14g) | 102 |
| Apple | 1 medium (182g) | 95 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Bok Choy | 1 cup (70g) | 9 |
| Cayenne | 1 tsp (1.8g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Hazelnut | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 3 cups cooked rice or bulgar, rinsed & drained
- 1/2 cups apple chunks
- 1/2 cup dark raisins
- 1/2 cup roasted Oregon hazelnuts
- 1/2 cup mushrooms, quartered
- 1/2 cup onion, coarsely chopped
- 3 cups bok choy, leaves and tender stems
- 1 cup chicken broth
- Prepare roux:
- 1 tbsp flour
- 1 tbsp butter
- 1/4 cup fresh parsley, finely chopped
- dash cayenne
- =
Directions
1 Pour hot water over raisins and soak 20 minutes.
2 Drain and use the liquid in your favorite bread or stew recipe.
3 Prepare vegetables as indicated, and slice bok choy diagonally through the leaves and stems.
4 Cover and microwave all vegetables in chicken broth on FULL POWER for 2 minutes or until crisp tender.
5 Remove vegetables from broth and reserve.
6 Prepare roux:
7 Mix flour and cayenne. Rub butter into flour mixture until smooth.
8 Add 1/4 cup broth from vegetables and stir until blended; gradually add this mixture to the rest of the broth and stir until smooth.
9 Add parsley and microwave on FULL POWER for 90 seconds, stirring every 30 seconds until thick.
10 Toss rice, vegetables, hazelnuts, raisins and thickened broth until well mixed.
11 Adjust salt. Heat through on FULL POWER for 1 minute.