Chicken and vegetable rice.

DSC01643I cooked this thing a couple of weeks ago and had to eat it for the whole week – hadn’t had time to cook new stuff. If I ever had to eat the same single dish for a long period of time again – that’d be it.

So, it’s rice, chicken and different veg cooked together to resemble the style of Asian fried rice but with more of a consistence of a risotto.

Cooking time: 1.5 hours

Ingredients and calories:

  • chicken breast     (850 gr x 138 kcal = 1173 kcal (protein: 195 g; fat: 8 g))
  • baby corns     (175 gr x 26 kcal = 45.5 kcal  (protein: 5 g; carbs: 6.2 g; fat: 0.8 g; fibre: 3.4 g))
  • green beans     (200 gr x 31 kcal = 62 kcal  (protein: 3.6 g; carbs: 14.3 g of which sugars 2.8 g; fat: 0.2 g; fibre: 6.8 g))
  • red peppers     (300 gr x 26 kcal = 78 kcal (protein: 3 g; carbs: 18.9 g of which sugars 12.6 g; fat: 0.9 g; fibre: 6.3 g) – high sugar veg, simple carbs)
  • sunflower oil for veg      (1/2 table spoon x 125 kcal = 62.5 kcal (fat: 6.9 g))
  • sunflower oil for chicken     ((technically, if you want – can do without it; but some fat is needed for the body anyway), 1 table spoon x 125 kcal = 125 kcal (fat: 13.8 g))
  • onions      (150 gr x 41 kcal = 61.5 kcal (protein: 1.4 g; carbs: 15.2 g; fat: 0.1 g))
  • brown rice     (200 gr dry weight x 362 kcal = 724 kcal (protein: 15 g; carbs: 152.4 g; fat: 5.4 g; fibre: 6.8 g))
  • some soya sauce

Overall dish nutrition values per 100 g:  

kcal: 106

protein: 10

carbs: 9.4

fat: 1.6

Cooking instructions:

DSC01628 DSC01629 DSC01630 DSC01631 DSC01632 DSC01633 DSC01634 DSC01635 DSC01636 DSC01637 DSC01638 DSC01639 DSC01640 DSC01641

1. boil chicken breasts as usual. (around 25 minutes)

 

 

 

 

2. don’t forget to remove the foam 🙂

 

 

 

 

3. chop baby corns

 

 

 

 

4. stir-fry them and put in a big saucepan, set aside. (for all stir-frying i used only a little oil, and only for onions).

 

 

 

5. stir-fry chopped green beans and add to baby corns.

 

 

 

 

6. chop peppers and stir-fry them.

 

 

 

 

 

 

 

 

 

7. slice onions, add half a table spoon of oil (can use stir-fry oil, or sesame oil) and sauté them until golden.

 

 

 

 

 

 

 

 

8. slice the chicken.

 

 

 

 

9. OPTIONAL: stir-fry the chicken to make it more crispy. This essentially adds a table spoon of oil and about 13 g of fat to the recipe – you can simply add chopped boiled  chicken to vegetables.

 

 

10. add approx 200 g (dry weight) of brown rice to chicken and veg mix.

 

 

 

11. fill in the saucepan with water – do not cover the whole of ingredients, aim for 3/4. Boil for about 30 mins (took quite a long time, i know).

 

 

 

12. enjoy! if there is water excess – it will get absorbed.

 

 

 

PS. can anyone please comment whether all the nutritional values calculations were useful at all?

Advertisements
This entry was posted in Cooking, Healthy eating and tagged , , , , , , . Bookmark the permalink.

2 Responses to Chicken and vegetable rice.

  1. Анна Темир says:

    Of course, they were, no doubt!

  2. Pingback: How to cook chicken: my top 3 low-fat/fast chicken breast mains. | liza.temir

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s