晚餐中等

Chicken and Rice

Name: Chicken and Rice
Prep time: 15 min
Cook time: 55 min
Total time: 70 min
Yield: 6
Ingredients: 2 tablespoons vegetable oil; 1 whole chicken, cut up, skin removed; 1 medium green pepper, chopped; 1 onion, chopped; 3 garlic cloves, minced; 2 tomatoes, chopped; 2 1/4 cups chicken broth, low-sodium; 1 bay leaf; salt; pepper; 1 cup rice, uncooked; 1 cup peas

This one skillet meal makes a quick, tasty, and healthy weeknight dinner.

1 h 10 min6 份

营养成分（每份）

每份数值 · 每份分量: 1/6 of recipe (297g)

379

卡路里

30g

蛋白质

37g

碳水

12g

脂肪

膳食纤维

糖

123mg

钠

饱和脂肪 3 g · 胆固醇 72 mg

圆环显示一份食物占2,000卡路里参考日的比例。在Nutrola应用中，它们会按照你自己的目标填充。

食材

vegetable oil
2 tablespoons · or cooking oil of choice
chicken, cut up, skin removed
1 whole
green pepper, chopped
1 medium
onion, chopped
1
garlic cloves, minced
3
tomatoes, chopped
2
chicken broth, low-sodium
2 1/4 cups
bay leaf
1
salt
to taste, optional
pepper
to taste, optional
rice, uncooked
1 cup
peas
1 cup

步骤

1
Wash hands with soap and water.
2
In a large skillet heat oil over medium-high heat and brown chicken on both sides.
3
Add green pepper, onion, and garlic and cook for about 5 minutes.
4
Add tomato, chicken broth, bay leaf. Add salt & pepper to taste.
5
Cover and cook for 20 minutes.
6
Add rice, stir well, cover and simmer for 20-30 minutes longer, or until all liquid has been absorbed and chicken is tender.
7
Add peas, cook until hot. Remove bay leaf before serving.

来源: USDA MyPlate Kitchen · Wellness Ways Resource Book: Taste of the World University of Illinois Extension Service

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