John Myers
Contents
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Ingredients
- 1 Medium onion
- 2 Cloves of garlic fresh
- 2 Red and yellow peppers
- 2 Fresh broccoli
- 2 Carrots
- 2 Basmati wild rice
- Salt black pepper
- 4 about 150 g Chicken breast fillet
- 1 tbsp Olive oil
- 1 tbsp Vegetable broth
- 1 tbsp Sauce binder light
- 1 tbsp Soy sauce
- Fresh parsley to garnish
Instructions
- Peel and finely dice the onion and garlic.Clean, wash and cut the peppers into strips.Clean, wash and cut into florets the broccoli.Peel, wash and slice the carrots.
- Let the rice soak in 500ml boiling salted water for about 20 minutes over low heat. In the meantime, cook the carrots in boiling salted water for about 8 minutes. After about 3 minutes add the broccoli. Drain the vegetables.
- Wash the chicken fillets, pat dry and cut into strips. Season with salt and pepper. Heat the oil in a pan. Fry the chicken strips until golden brown.
- Sauté the onion and garlic in the frying fat. Add the pepper strips and fry briefly. Deglaze with 1/4 liter of water, bring to the boil and stir in the stock. Add the meat, carrots and broccoli and bring to the boil. Thicken a little with the sauce thickener. Bring to the boil again, simmer for about 3 minutes Season the soy sauce and pepper. If necessary, drain the rice. Arrange the chicken pan and garnish with parsley. Add the rice. Enjoy your meal
Nutrition
Serving: 100gCalories: 400kcalCarbohydrates: 45gProtein: 41gFat: 5g
