Italian Chicken and Rice
- Preparation time: 15 mins
- Cook time : 30 mins
- Total time : PT45M
- Portion size: 4
Makes 4 servings.
3/4 milk product serving(s) per person.
1 lb (500 g) boneless skinless chicken breasts
2 tbsp (30 mL) butter
1 onion, finely chopped
1 cup (250 mL) short-grain rice
1 clove garlic, minced
1-1/4 cups (300 mL) chicken broth, double strength
2 cups (500 mL) green beans cut into 1 inch (2.5 cm) lengths
1/2 cup (125 mL) diced red pepper
1 tsp (5 mL) grated lemon peel
1-1/2 cups (375 mL) milk
1/2 cup (125 mL) grated Canadian Parmesan cheese
Salt and pepper, to taste
Cut chicken into 1 inch (2.5 cm) cubes.
In a large fry pan, melt butter. Add chicken and cook over medium heat until lightly browned. Add onion, rice and garlic; cook and stir for 4 minutes.
Gradually add broth in small amounts, stirring frequently. (Allow broth to be absorbed by rice before adding more.)
Add green beans, red pepper and lemon peel to chicken and rice mixture. Stir in milk. Cover and simmer for 10 minutes.
Stir in Canadian Parmesan cheese, season to taste and serve immediately.
Energy: 332 Calories
Protein: 28 g
Carbohydrate: 35 g
Fibre: 4.1 g
Fat: 8 g
Sodium: 323 mg
Top 5 nutrients provided by a serving of this recipe
Nutrient (% DV)*
Calcium: 18 % / 200 mg
Niacin: 50 %
Folacin: 48 %
Vitamin B12: 42 %
Vitamin B6: 35 %
* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.
Source : Dairy Farmers of Canada