Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Rice | 1 cup cooked (158g) white | 206 |
| Chicken | 100g cooked | 165 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lime | juice of 1 lime (44ml) | 11 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Ginger | 1 tsp grated fresh (2g) | 2 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Saffron | 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
- =
- 1 5-ounce package saffron long grain rice
- 4 boneless, skinless chicken breast halves
- 2 tablespoons lime juice, divided
- 3/4 teaspoon salt, divided
- 1/4 teaspoon ground black pepper
- 2 tablespoons olive oil
- 2 medium onions, thinly sliced
- 1 teaspoon cumin
- 4 small tomatoes, quartered
- 1/2 cup chopped green pepper
- 1 tablespoon grated fresh ginger
- 1 teaspoon curry powder
- 1/2 teaspoon dried mint
- 1/4 cup skim milk
- =
Directions
Cook rice according to package directions, using no margarine and shortest cooking time; set aside.
Sprinkle chicken with 1 tablespoon lime juice, 1/2 teaspoon salt and pepper; set aside.
Heat oil in large skillet over medium temperature. Add onion, stirring and cooking until clear 5 minutes; remove from pan; keep warm. Place chicken in skillet; cook 3 minutes on each side or until opaque; remove and keep warm. Add cumin, tomatoes, green pepper, ginger, curry powder, remaining 1 tablespoon lime juice and remaining 1/4 teaspoon salt to skillet. Cook, uncovered, 10 minutes. Arrange chicken in 2-quart baking dish.
Top with half of cooked rice, onions and half of sauce in skillet. Sprinkle with mint. Layer remaining rice and sauce; pour milk over chicken. Cover; bake in 325 degree oven 30 minutes or until chicken is tender and liquid is absorbed.