Lemon kedgeree chicken
This is a twist on traditional kedgeree, using chicken instead of fish. Great for people who aren't that keen on seafood!
Serves: 4
Time to make: 40 mins
Total cost: $19.40 / $4.85 per serve
(at time of publication)
Ingredients
- spray oil
- 4 carrots, peeled, cubed
- 1 red capsicum, chopped
- 1 cup basmati rice
- 4 cups salt-reduced liquid chicken stock
- 2 cooked skinless chicken breasts, shredded
- 2 cup frozen peas
- 1 lemon, zest and juice
- 4 tablespoons low-fat plain yoghurt
- ⅓ cup fresh parsley, chopped
Instructions
1 Heat a large frying pan or wok and spray with oil. Fry carrots and capsicum until softened. Add rice and stock and simmer for 10 minutes.
2 Add shredded chicken, peas, lemon zest and lemon juice and simmer for 10-15 more minutes until rice is cooked.
3 Serve immediately with a dollop of yoghurt on top and a sprinkling of parsley.
Variations
Make it gluten free: Use gluten-free varieties of stock and yoghurt.
Nutrition Info (per serve)
-
Calories 392cal
-
Kilojoules 1640kJ
-
Protein 30g
-
Total fat 7g
-
–Saturated fat 2g
-
Carbohydrates 50g
-
–Sugars 8g
-
Dietary fibre 8g
-
Sodium 710mg
-
Calcium 100mg
-
Iron 4.5mg
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 Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
