Lemon kedgeree chicken
Ingredients
- oil spray
- 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.
Nutrition Info (per serve)
Kilojoules 1640kJ
Calories 392cal
Protein 30g
Total fat 7g
–Saturated fat 2g
Carbohydrates 50g
–Sugars 8g
Dietary fibre 8g
Sodium 710mg
Calcium 100mg
Iron 4.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Variations
Make it gluten free: Use gluten-free varieties of stock and yoghurt.
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Photographer: Melanie Jenkins
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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