Estimated Nutrition (whole recipe, rough)
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Sesame | 1 tbsp (14g) | 120 |
| Egg | 1 large egg (50g) | 78 |
| Pea | 1/2 cup (72g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Carrot | 1 medium (61g) | 25 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 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
- =
- 4 x lg sweet red pepper
- 1 x clove garlic, minced
- 1/2 cup finely chopped carrots
- 1 cup finely chopped chicken *
- 1/2 cup frzn english peas, thawed
- 1 tbsp plus 1 ½ t soy sauce
- 1 tbsp sesame oil
- 1 tbsp minced fresh gingerroot
- 1/4 cup thinly sliced green onions
- 1 cup cooked regular rice
- 1 x egg, beaten
- 1/8 tbsp salt
- =
Directions
1 cup finely chopped, cooked chicken breast (skinned before cooking) cut a ½" thick slice from the side of each pepper, reserving slices; remove seeds. Place peppers in boiling water, boil 5 minutes. Drain, set aside. Coat a large skillet or wok with pam; add sesame oil, and place over med heat until hot. Add garlic and gingerroot; stir fry 30 seconds. Add carrots and green onions; stir fry 2 minutes more. Remove from heat. Add chicken and remaining ingredients, stirring well. Spoon ¾ cup mixture into each reserved pepper. Top with reserved pepper slices. Arrange peppers, cut side up, in a 10x6x2" baking dish. Cover and bake 350 deg f for 30 minutes or until thoroughly heated. Per serving: 231 calories, 16.4 g protein, 6.7 g fat, 25.7 carbohydrates 98 g cholesterol, 3.1 mg iron, 366 mg sodium, 37 mg calcium