Chicken, Rice & Cabbage for the Frugal and Time Crunched Fol Recipe

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Chicken, Rice & Cabbage for the Frugal and Time Crunched Fol
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Ingredients
9
Count
Nutrition
384
Calories
Total time
35
Minutes
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Ingredients:

  • 4 oz shoestring carrots
  • 2 cups rice
  • 4 1/2 cups water
  • salt (will vary depending on whether you use chicken stock or not)
  • 3 tbsp canola oil (or as needed)

Directions:

  1. Place a little oil in a fryer pan or something similar. Season and fry your chicken. Once you flip it to the other side, place 1 cup of water or broth in pan, steam/poach the chicken with the lid on. It will come out tender and juicy.
  2. While the chicken is cooking, dice your onions.
  3. Slice the cabbage in half, then cut each half into thin strips.
  4. Remove the chicken from the pan when done, cut. I used kitchen shears and tongs. Then I can effectively cut a plate of chicken while it is hot and save my fingers. Reserve the liquid from the chicken a measuring cup.
  5. Add a small bit more oil to the pan, enough to get the onions sizzling. Saute until translucent. They will get a lot of flavor from the chicken renderings!
  6. Add the cabbage. Mix in well, and let the cabbage cook down a bit. Adding a touch of salt will help the cabbage wilt.
  7. Add back in, the chicken.
  8. Add the julienne carrots and dry rice.
  9. Add the full 4 1/2 cups of water or chicken broth. Mix well and tap or pat everything down flat with your spoon.
  10. Season appropriately with salt and pepper (if needed). You'll need more if you don't use chicken stock - less if you do.
  11. Place the lid on top and cook until the rice is done. Usually about 16-20 minutes on medium or medium low heat.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 384.21 Kcal (1609 kJ)
Calories from fat 101.4 Kcal
% Daily Value*
Total Fat 11.27g 17%
Cholesterol 4.1mg 1%
Sodium 87.25mg 4%
Potassium 358.95mg 8%
Total Carbs 63.4g 21%
Sugars 4.54g 18%
Dietary Fiber 5.66g 23%
Protein 7.75g 15%
Vitamin C 56.5mg 94%
Iron 2.7mg 15%
Calcium 89.7mg 9%
Amount Per 100 g
Calories 89.47 Kcal (375 kJ)
Calories from fat 23.61 Kcal
% Daily Value*
Total Fat 2.62g 17%
Cholesterol 0.95mg 1%
Sodium 20.32mg 4%
Potassium 83.59mg 8%
Total Carbs 14.76g 21%
Sugars 1.06g 18%
Dietary Fiber 1.32g 23%
Protein 1.8g 15%
Vitamin C 13.1mg 94%
Iron 0.6mg 15%
Calcium 20.9mg 9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.8
    Points
  • 10
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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