Indonesian rice with chicken (with freezer variation)

4 Servings

Ingredients

Quantity Ingredient
1½ tablespoon Low-sodium soy sauce
1 tablespoon Molasses
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 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

Directions

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@...>

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