Family Style Chicken
|Long grain white rice||1 Cup (16 tbs)|
|Vegetable oil||2 Tablespoon|
|Garlic||4 Clove (20 gm), minced|
|Scallions||4 Large, finely chopped (Including Tops)|
|All purpose flour||3 Tablespoon|
|Basic chicken stock/Canned low-sodium chicken broth||2 Cup (32 tbs)|
|Minced parsley||1⁄2 Cup (8 tbs)|
|Frozen green peas||1 Cup (16 tbs), thawed and drained|
|Black pepper||1⁄4 Teaspoon|
|Diced leftover cooked chicken||2 Cup (32 tbs)|
Cook the rice according to package directions.
Meanwhile, heat the oil in a large saucepan over moderate heat for 1 minute.
Add the garlic and scallions and saute, stirring constantly, for 2 minutes or until slightly softened.
Blend in the flour and cook, stir-ring constantly, for 1 minute.
Gradually whisk in the stock, adjust the heat so that the mixture bubbles gently, then cook, stirring constantly, until thickened 3 to 5 minutes.
Add the parsley, peas, zucchini, salt, and pepper.
Cook, uncovered, stirring occasionally, for 5 minutes.
Mix in the chicken and cook, uncovered, stirring occasionally, just until heated through about 2 minutes longer.
4 Mound the rice on a small platter and ladle the chicken mixture on top.
Serving size: Complete recipe
Calories 2078 Calories from Fat 441
% Daily Value*
Total Fat 50 g76.6%
Saturated Fat 9.5 g47.7%
Trans Fat 0 g
Cholesterol 14.4 mg4.8%
Sodium 1744.5 mg72.7%
Total Carbohydrates 263 g87.6%
Dietary Fiber 19.2 g76.8%
Sugars 25 g
Protein 146 g292%
Vitamin A 107.1% Vitamin C 306.1%
Calcium 31.7% Iron 66.6%
*Based on a 2000 Calorie diet