Indonesian Rice with Chicken (With Freezer Variation)

Title:
Indonesian Rice with Chicken (With Freezer Variation)

Yield:
4 Servings

Categories:
Low-Fat,
Quick'n'eas,
Entree,
Poultry




Ingredients:





 1 1/2 tb Low-sodium soy sauce


     1 tb Molasses


     1 ts Curry powder; mild


   1/4 ts Fresh ginger root; grated


     1 pn Red pepper flakes


     2 c  Low-sodium chicken broth;


          -defatted plus


     3 tb Chicken broth


     1 c  White rice; dry measure


     2 ts Peanut oil


     4 c  Bok choy; thinly sliced


     1    Red bell pepper; diced


   1/4 c  Scallions; thinly sliced


     1 c  Cooked chicken breast


          -halves; cubed


   1/4 c  Dry-roasted peanuts; chopped


     1 ts Rice vinegar






 Review:  "This is a lower-fat version of a typical Indonesian dish. Tender


 crisp vegetables add crunch and fiber. Serve garnished with chopped


 peppers, tomatoes and scallions."


 In a medium saucepan, stir together the soy sauce, molasses, curry powder,


 ginger, pepper flakes and 2 cups of the broth. Add the rice.


 Cover and bring to a boil. Reduce the heat and simmer for 20 minutes, or


 until the liquid is absorbed and the rice is tender.


 Place the oil and the remaining 3 tablespoons broth in a large no-stick


 frying pan. Add the bok choy, peppers and scallions. Cook over medium-high


 heat, stirring, for 3 to 4 minutes, or until the vegetables soften


 slightly.


 Add the rice, chicken, peanuts and vinegar. Cook for 3 to 4 minutes, or


 until the chicken is heated through.


 Per serving 387calories, 9.4 g. total fat (22%), 1.8 g. saturated


 


 EASY FREEZE AND FRIED RICE DINNER Cooked rice dishes, such as this one


 freeze beautifully. Spoon portions of Indonesian Rice with Chicken into 1


 cup self-sealing plastic freezer bags. Flatten the bags to remove excess


 air then seal and label. Freeze for up to 6 weeks.


 Thaw overnight in the refrigerator, then cook, stirring frequently in a


 covered no stick frying pan with 1/4 cup chicken broth for 5 minutes.


 Recipe By     : Prevention's Healthy One-Dish Meals (1996)


 


 Posted to MC-Recipe Digest V1 #280


 


 Date: Tue, 5 Nov 1996 14:54:42 -0800 (PST)


 


 From: PatH