Send a Meal Blog

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

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NUTRITION INFORMATION