Chicken, rice and vegetables cooked quickly and easily in just one pot. A simple, healthy dish and minimal washing up.
One dish meals for maximum comfort and taste, a godsend for novice and experienced cooks both rice and is ideal as a basis for them. Rice is a blank canvas just waiting to be brought to life with a broad palette of flavors. This recipe is spicy rice with low fat storage complement to chicken and celery used to add an interesting and healthier depth of flavor rather than salt. The low level of sodium in this all-in-one dish, leaving you in control of how much sodium your entire meal will contain.
One-Dish sodium Chicken and Rice
If you have skinned chicken quarters back from making homemade chicken stock, this is an ideal way to use them. Remove chicken from bones and cut it up into chunks. Stock process has already removed most of the fat.
If you use fresh chicken breasts, trim away any visible fat, cut meat into cubes and brown it lightly on all sides in skillet or saucepan before adding the onions, garlic and celery.
If you have any reservations about using fresh onion or garlic instead of ½ teaspoon of onion or garlic powder instead (A tip for removing skins from garlic: Slice the top and bottom of each clove and cut cloves in half lengthwise. The skin should then peel off quite easily).
Dish only takes a minute to prepare and can then be left to cook on a low heat for 15-20 minutes while enjoying a relaxing glass of wine after work or catch up on your emails. If you use quick-cooking rice, you see the dish a little closer, if it dries out and sticks. You can always, of course, add a glass of wine for your dish for extra flavor.
The picture shows the dish made with homemade chicken stock, deboned, skinned chicken quarters.
One-Dish Chicken and Rice sodium: Recipe
For three main meals or six starters:
* 1 tablespoon of olive oil or rapeseed oil
* 6-8 ounce (175-225g) of fresh or cooked cubed chicken
* ½ medium onion, thinly sliced
* 2 cloves garlic, thinly sliced
* 2 stalks celery, thinly sliced
* 1 cup long grain rice
* 1 can no salt added, mixed vegetables, drained or 12 ounces frozen mixed vegetables pack
* 1 ½ tsp dried mixed herbs
* 1 medium bay leaf
* 3 cups low-sodium chicken stock OR 3 cups homemade chicken stock
* Black pepper
* 1 teaspoon of paprika (optional)
* ¼ teaspoon red pepper flakes (optional)
Directions:
1st Thinly slice onion and garlic. (Tip: To avoid tears, hold a slice of bread in your mouth while cutting onions - inelegant, but effective - or substitute ½ teaspoon or more of onion powder).
2nd Warm oil in a large skillet or sauté pan. The ingredients in the first game (including rice) should not take up more than half of the pan because the rice will grow in volume, so allow for this when assessing the size of pan you need.
3rd Add chicken, onion garlic and celery. Roast the chicken mixture over medium heat for 2-3 minutes. Add rice and fry for 2 minutes more.
4th Now add the mixed vegetables, herbs and bay leaves and stir for one minute.
5th Add the chicken stock and the various peppers (to taste). Bring the mixture to a boil and then turn the heat down low and cover pan. Check after 15 minutes to ensure that the dish is drying out and sticking. Stir the dish, then rice on top is moved to the bottom for uniform cooking. Add a little more water or stock, if needed. It is better to have a little fluid left but to have a satellite dish that sticks.
6th The rice should be cooked after about 25 minutes (less if you use quick cooking rice, which is already partially cooked and may need to be checked for dehydration after only 10 minutes - read cooking instructions on package).
7th Taste the rice. If it's still a little hard, it needs a few moments more. It should be a bit fluffy, but kept its shape. If you use paprika, this color to reddish orange rice, otherwise rice will be slightly off-white from absorption of the stock. Adjust seasoning and add water if necessary. Stir the dish. Remove bay leaf.
8th Use a slotted spoon to serve the dish. Either record it directly or turn it into an 8x8 "(20x20cm) dish for presentation. Sprinkle with Parmesan cheese if desired.
The recipe makes three main meals or six starters.
The total cholesterol value for the whole dish with 8 ounces of chicken is 180mg and 160mg of sodium (60 mg and 53mg per main serving respectively), so you have space on your performance for a thick slice of quick homemade beer bread and even some home - made coffee ice cream for dessert.
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