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Ingredients
US|METRIC
4 SERVINGS
- 750 grams chicken breast cutlets
- 1 tsp. dried thyme
- 1 tsp. ground black pepper
- 2 tsp. olive oil
- 1 onion (large, chopped)
- 1 large garlic cloves (minced)
- 675 mL fat free chicken stock (or broth)
- 200 grams rice
- 1 sweet potato (small, peeled and chopped)
- 250 grams yellow squash (chopped summer)
- 2 Tbsp. chopped parsley (fresh)
- 1 bay leaf (large)
- 1 tsp. dried sage
- salt (to taste)
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Directions
- Sprinkles the chicken with half the time and half the pepper
- Coat a large nonstick frying pan with cooking spray place over medium heat and add the chicken Brown the pieces on both sides remove and set aside
- In the same frying pan warm the oil the onion garlic and 3 teaspoons of the stock. Cook stirring over medium heat for 5 minutes or until the onion is tender. Stir in the rice sweet potato squash parsley bay leaf sage salt and the remaining time and remaining pepper and remaining stock.
- Bring to the boil reduce the heat cover and simmer for 12 minutes place the chicken on top of the rice mixture cover for 8 minutes until the rice is tender and the liquid is absorbed
- Remove and discard the bay leaf move the chicken to one side of the frying pan stir the rice then transfer it to a serving platter arrange the chicken on top.
NutritionView More
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350Calories
Sodium
Fat
Carbs
Fiber
Potassium
Calories350Calories from Fat70 |
% DAILY VALUE |
Total Fat8g12% |
Saturated Fat2g10% |
Trans Fat |
Cholesterol120mg40% |
Sodium430mg18% |
Potassium1040mg30% |
Protein42g |
Calories from Fat70 |
% DAILY VALUE |
Total Carbohydrate26g9% |
Dietary Fiber2g8% |
Sugars4g |
Vitamin A100% |
Vitamin C30% |
Calcium6% |
Iron8% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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