Ingredients:
- 2 chicken thighs, with bones (you could use another part of the chicken if you wanted)
- 4 mushrooms (diced )
Directions:
- Put rice, water & tomatoes in a 2 or 3L microwave safe dish and mix.
- On top of that add the zucchini, carrot, mushrooms, onion, olives and basil leaves.
- Sit the chicken on top and sprinkle the stock powder on the vegetables and the chicken and season with salt and pepper.
- Cover the dish with a lid (microwave safe) or cling wrap and cook for 40 minutes on 90% power. I use an 1100watt oven but I wouldn’t worry about altering the time if yours is less powerful.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 82.85 Kcal (347 kJ) | ||
| Calories from fat | 16.38 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.82g | 3% | |
|---|---|---|---|
| Cholesterol | 0.13mg | 0% | |
| Sodium | 434.85mg | 18% | |
| Potassium | 729.92mg | 16% | |
| Total Carbs | 14.27g | 5% | |
| Sugars | 9g | 36% | |
| Dietary Fiber | 3.93g | 16% | |
| Protein | 4.11g | 8% | |
| Vitamin C | 34.2mg | 57% | |
| Vitamin A | 0.2mg | 6% | |
| Iron | 0.6mg | 3% | |
| Calcium | 64.1mg | 6% | |
| Amount Per 100 g | |||
| Calories | 19.64 Kcal (82 kJ) | ||
| Calories from fat | 3.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.43g | 3% | |
|---|---|---|---|
| Cholesterol | 0.03mg | 0% | |
| Sodium | 103.09mg | 18% | |
| Potassium | 173.05mg | 16% | |
| Total Carbs | 3.38g | 5% | |
| Sugars | 2.13g | 36% | |
| Dietary Fiber | 0.93g | 16% | |
| Protein | 0.98g | 8% | |
| Vitamin C | 8.1mg | 57% | |
| Iron | 0.1mg | 3% | |
| Calcium | 15.2mg | 6% | |
* 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.
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