Yield: 4 Servings
|1½ tablespoon||Low-sodium soy sauce|
|1 teaspoon||Curry powder; mild|
|¼ teaspoon||Fresh ginger root; grated|
|1 pinch||Red pepper flakes|
|2 cups||Low-sodium chicken broth; defatted plus|
|3 tablespoons||Chicken broth|
|1 cup||White rice; dry measure|
|2 teaspoons||Peanut oil|
|4 cups||Bok choy; thinly sliced|
|1 \N||Red bell pepper; diced|
|¼ cup||Scallions; thinly sliced|
|1 cup||Cooked chicken breast halves; cubed|
|¼ cup||Dry-roasted peanuts; chopped|
|1 teaspoon||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, 9⅖ g. total fat (22%), 1⅘ 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 ¼ 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 <phannema@...>