Chicken and mushroom pilaf
This low calorie chicken and mushroom pilaf is a complete meal that the whole family will love.
Serves: 6
Time to make: 45 mins
Total cost: $26.10 / $4.35 per serve
(at time of publication)
Ingredients
- 2 spring onions, finely chopped
- 2 teaspoons grated fresh ginger
- 1 tablespoon salt-reduced soy sauce
- 2 cloves garlic, crushed
- 750g skinless chicken thighs, cut in 2cm pieces
- cooking spray oil
- 500g mushrooms, thickly sliced
- 1 cup long-grain rice
- 3 cups salt-reduced chicken stock
- 2 tablespoons sweet chilli sauce
- 1 tablespoon fish sauce
- 1 cup frozen peas
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Instructions
1 Combine onions, ginger, soy sauce, garlic and chicken in a bowl. Toss to coat.
2 Spray a large frying pan with oil and place over a medium heat. Add half the chicken and cook for 1-2 minutes, turning, until browned. Transfer to a plate and repeat with remaining chicken.
3 Spray a little more oil into pan. Add mushrooms and cook for 2-3 minutes until brown. Transfer to plate with chicken.
4 Add rice, stock and sauces to pan. Cover and bring to the boil. Reduce heat and simmer for 10 minutes. Add chicken and mushrooms and cook, covered, for 8-10 minutes until rice is tender and most of the liquid has been absorbed. Add peas. Stand for 5 minutes before serving.
Nutrition Info (per serve)
-
Calories 330cal
-
Kilojoules 1380kJ
-
Protein 32g
-
Total fat 8g
-
–Saturated fat 2g
-
Carbohydrates 35g
-
–Sugars 5g
-
Dietary fibre 3g
-
Sodium 890mg
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Calcium 35mg
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Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
