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Chicken Inasal with Quinoa Salad.jpeg

Chicken, Rice and Vegetables Stew

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Total time: 20 minutes

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Serves 4

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5.41 grams of fibre per serving

This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.

INGREDIENTS

360g - Chicken, canned, meat only, drained


1 cup - Brown rice, long-grain, cooked


2 cups - Water


200g - Frozen mixed vegetables, thawed


1 cup - Red kidney beans, canned, drained solids, rinsed in tap water


120g - Greek yogurt, plain, non-fat


1 tb - Tomato paste, no added salt


1 dash - Table salt


1 pinch - Black pepper

UTENSILS

Chopping board, Knife, Cooking pot with lid

INSTRUCTIONS

1. Combine the cooked long-grain brown rice, canned chicken meat, water, mixed vegetables, red kidney beans, non-fat Greek yogurt and tomato paste in a cooking pot.


2. Bring the mixture to a boil and reduce heat. Cover and simmer, stirring occasionally for about 5 to 10 minutes.


3. Season with salt and pepper to taste.


4. Dish up and serve.

NUTRITION INFORMATION (PER SERVING)

1 serving = about 353g

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Energy (kcal)

264.66

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Carbs (g)

14.45

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Proteins (g)

34.30

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Fats (g)

6.42

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Fibre (g)

5.41

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