Photo: Lily Banse
Estimated Nutrition (whole recipe, rough)
693
Calories
38g
Protein
30g
Fat
69g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Turmeric | 1 tsp ground (3g) | 9 |
| White Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
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
- =
- 1 tablespoon butter or margarine
- 1 cup thinly sliced carrots
- 1 cup chopped onion
- 1 clove garlic, minced
- 1 cup uncooked rice*
- 1/2 teaspoon curry powder
- 1/8 teaspoon ground white pepper
- 2 cups chicken broth
- 2 tablespoons chopped fresh parsley
- 1 tablespoon lemon juice
- 2 tablespoons vegetable oil
- 4 boneless, skinless chicken breast halves, pounded to 1/4-inch thickness (about 1-1/2 pounds)
- =
Directions
1
Melt butter in 2- to 3-quart saucepan over medium-high heat until hot. Add carrots, onion and garlic. Cook and stir until crisp-tender. Add rice, curry, pepper and broth. Bring to a boil; stir once or twice. Reduce heat to low; cover and simmer 15 to 20 minutes or until rice is tender and liquid is absorbed.
2
Remove from heat. Add parsley and lemon juice; toss lightly. Heat oil in large skillet until hot; add chicken. Cook 3 to 4 minutes per side or until brown and no longer pink in center. Serve chicken with rice. Garnish as desired.
Recipe sourced from
fandom