INGREDIENTS
- 1 tbsp olive oil
- 340 g boneless skinless chicken thighs
- 1 leek, diced
- 2 each ribs celery and carrots, diced
- 1 yellow-fleshed potato, peeled and diced
- Half sweet potato, peeled and diced
- 3 sprigs each fresh thyme and parsley
- ¼ tsp each salt and pepper
- 4 cups sodium-reduced chicken broth
- ½ cup basmati rice, rinsed
- 1 cup frozen peas
PREPARATION
- In large Dutch oven, heat oil over medium-high heat; brown chicken, 4 to 5 minutes.
- Transfer chicken to cutting board; cut into chunks. Set aside.
- Add leek and celery to pan; cook over medium heat until softened, about 2 minutes.
- Add carrots, yellow-fleshed potato, sweet potato, thyme, parsley, salt and pepper; cook, stirring often, for 3 minutes.
- Return chicken to pan along with any accumulated juices.
- Stir in broth and 4 cups water; bring to boil.
- Reduce heat and simmer for 5 minutes.
- Stir in rice; cook until vegetables and rice are tender, about 13 minutes.
- Add peas; cook until hot, about 1 minute.
- Discard thyme and parsley.
NUTRITIONAL INFORMATION, PER SERVING: about 345 cal,
25 g pro, 8 g total fat (2 g sat. fat), 43 g carb, 5 g fibre,
71 mg chol, 887 mg sodium, 625 mg potassium. % RDI:
7% calcium, 17% iron, 117% vit A, 27% vit C, 21% folate.
