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.
Photographer: Melanie Jenkins
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.
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