Yield: 4 servings
|10 millilitres||2 tsp sunflower oil.|
|4 smalls||Chicken breasts.|
|2 larges||Onions peeled and chopped.|
|3||Cloves garlic, crushed.|
|125 millilitres||Quarter tsp chili powder.|
|125 millilitres||Quarter tsp laos (optional)|
|10 millilitres||2 tsp ground cumin.|
|5 millilitres||1 tsp ground coriander.|
|30 millilitres||2 tbsp soy sauce.|
|15 millilitres||1 tbsp tomato ketchup.|
|275 grams||10 oz long grain brown rice cooked|
Heat the oil in a large non-stick pan and cook the chicken breasts for about 15 to 20 minutes. Remove the chicken and allow to cool. Add the onions to the pan and cook for 15 minutes until well browned. Add the garlic and cook for a further 1 minute. Stir in the spices and cook for 2 minutes. Cut the chicken breasts into small pieces and add to the pan with the soy sauce tomato ketchup and brown rice. Cover and cook for 20 minutes stirring frequently. Add 15 to 30 ml, 1 to 2 tbsp water if necessary.
267 kcal. 1117 kj. 24,9 G protein. 28,3 G carbohydrates of which 4,7 G sugar. 6,7 G fat of which 1,4 G saturates. 0,1 G sodium 1,8 G dietary fibre.