Brown Rice Chicken Pilaf
|Sunflower oil||1 Tablespoon|
|Onion||1 Small, minced|
|Mustard seeds||1 Teaspoon|
|Brown rice||1 Cup (16 tbs)|
|Chicken thighs||4 , skinned|
|Chicken stock||2 Cup (32 tbs)|
|Ground coriander||1⁄2 Teaspoon|
|Cayenne pepper||1 Dash|
|Garlic||2 Clove (10 gm)|
|Peas||1 Cup (16 tbs)|
Place the oil and onions in a large, heavy saucepan.
Cook over low heat, stirring, until the onions are translucent.
Add the mustard seeds and the brown rice.
Stir for 4 to 5 minutes.
Add the chicken, stock, coriander, and cayenne.
Add the garlic by pushing it through a garlic press into the pan.
Bring to a boil, simmer for 5 minutes, then cover tightly and reduce heat to very low.
Cook for 40 minutes.
Quickly add the peas, cover the pan, and cook for another 5 minutes.
Remove from heat and set aside, covered, for 5 minutes before serving.
Serving size: Complete recipe
Calories 1517 Calories from Fat 346
% Daily Value*
Total Fat 39 g60.3%
Saturated Fat 7.5 g37.6%
Trans Fat 0.3 g
Cholesterol 243.5 mg81.2%
Sodium 946.2 mg39.4%
Total Carbohydrates 197 g65.6%
Dietary Fiber 17.9 g71.4%
Sugars 21.5 g
Protein 92 g183.3%
Vitamin A 28.8% Vitamin C 120.1%
Calcium 23% Iron 59.4%
*Based on a 2000 Calorie diet