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Gabrielle Carteris's Chicken Nest with Tomatoes Beans & R

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Recipe

 

Yield

4 servings

Prep

10 min

Cook

20 min

Ready

30 min
Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
3 ounces tomatoes
un-dried
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14 ounces chicken broth
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1 cup rice
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4 each chicken breasts
boneless
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3 ounces lemon juice
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1 cup bread crumbs
seasoned
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2 tablespoons olive oil
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3 ea Garlic clove garlic cloves
crushed
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6 each shallots
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½ cup salad dressing, italian
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1 ½ ounces green peppercorns
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1 ½ cups beans
cooked
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2 each sweet red bell peppers
medium-size
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2 cups asparagus
tips
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1 cup snow pea pods
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1 x lettuce leaves
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Ingredients

Amount Measure Ingredient Features
86.7 ml/g tomatoes
un-dried
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404.6 ml/g chicken broth
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237 ml rice
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4 each chicken breasts
boneless
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86.7 ml/g lemon juice
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237 ml bread crumbs
seasoned
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3E+1 ml olive oil
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garlic cloves
crushed
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6 each shallots
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118 ml salad dressing, italian
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43.3 ml/g green peppercorns
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355 ml beans
cooked
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2 each sweet red bell peppers
medium-size
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473 ml asparagus
tips
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237 ml snow pea pods
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1 x lettuce leaves
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Directions

  1. In a frying pan, sauté sun-dried tomatoes in their own oil for five Set aside. In a separate pot, bring chicken broth to a boil, add rice, and cook, covered, over low heat for 45 minutes, or until all the broth has been absorbed. Add the sun- dried tomatoes to the cooked rice. ~ 2. Cut the chicken breasts into thin cutlets. Dip in lemon juice and coat with bread crumbs. Heat olive oil in a frying pan. Add the garlic and shallots and sauté about two minutes. Add chicken and brown for about 5 minutes on each side. Mix the Italian dressing and the peppercorns and add to the chicken. Keep warm. ~ 3. Heat the beans and drain the liquid. In a separate pan, steam peppers, asparagus, and snow peas for approximately 5 minutes. ~ 4. Line a platter with lettuce leaves. Cover with a layer of rice, a layer of beans, a layer of vegetables and finally the chicken mixture.


* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 585g (20.6 oz)
Amount per Serving
Calories 75927% from fat
 % Daily Value *
Total Fat 23g 35%
Saturated Fat 4g 22%
Trans Fat 0g
Cholesterol 83mg 28%
Sodium 1300mg 54%
Total Carbohydrate 32g 32%
Dietary Fiber 11g 42%
Sugars g
Protein 89g
Vitamin A 60% Vitamin C 184%
Calcium 17% Iron 39%
* based on a 2,000 calorie diet How is this calculated?
 

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