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Prepared Meals 
 
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Sunday, November 30 2014
ingredients
 
  • 1    pound   skinless, boneless chicken breast, cut in 1-inch cubes
  • 1    tablespoon   vegetable oil
  • 2    quarts   chicken broth (8 cups)
  • 1/2   cup   uncooked brown rice
  • 2    cups   peeled and diced sweet potato
  • 1 1/2   cups   thinly sliced carrot
  • 1    cup   frozen cut green beans
  • 1    cup   chopped green onion
  • 1    tablespoon   dried dill weed
  •     Salt-free seasoning (such as Mrs. Dash®)
  •     Salt
  •     Ground black pepper
 
directions
In a 4- to 6-quart Dutch oven, brown the chicken in hot vegetable oil over medium heat until no longer pink. Remove from Dutch oven; set aside.
Add chicken broth to Dutch oven, bring to boiling. Add brown rice. Reduce heat and simmer, covered, 10 minutes.
Add sweet potato and simmer, covered, 10 minutes.
Add browned chicken, carrot and green beans and simmer, covered, 10 minutes.
Add green onions and dillweed. Simmer, covered, 10 minutes or until vegetables and rice are tender. Season to taste with salt free seasoning, salt, and pepper.

NUTRITION INFORMATION

Per Serving: cal. (kcal) 158, Fat, total (g) 4, chol. (mg) 29, sat. fat (g) 0, carb. (g) 21, Monosaturated fat (g) 1, Polyunsaturated fat (g) 1, Trans fatty acid (g) 0, fiber (g) 3, sugar (g) 4, pro. (g) 11, vit. A (IU) 8778.25, vit. C (mg) 7.03, Thiamin (mg) 0.13, Riboflavin (mg) 0.1, Niacin (mg) 4.22, Pyridoxine (Vit. B6) (mg) 0.4, Folate (µg) 22.09, Cobalamin (Vit. B12) (µg) 0.05, sodium (mg) 1005, Potassium (mg) 453, calcium (mg) 44, iron (mg) 1.07, Percent Daily Values are based on a 2,000 calorie diet
Posted by: AT 03:51 am   |  Permalink   |  Email