Quick Chicken and Vegetable Saute on Rice Recipe

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Quick Chicken and Vegetable Saute on Rice
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Ingredients
13
Count
Nutrition
345
Calories
Total time
25
Minutes
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Ingredients:

Directions:

  1. Cook rice according to package directions.
  2. Cut unpeeled eggplant into 3/4-inch cubes, (you should have about 2 cups) and place in a a colander. Sprinkle lightly with salt and set aside while preparing remaining ingredients.
  3. Cut chicken diagonally across the grain in 1/4-inch slices, making slices as wide as possible. In a large skillet, heat 2 tablespoons of the oil over medium-high heat. Add chicken in two batches and cook in a single layer for 3 minutes a side or until cooked through, sprinkling lightly with salt and pepper. Remove to a platter and cover with foil to keep warm.
  4. Rinse eggplant and pat dry. Add remaining oil to skillet; cook eggplant mushroom and onion for 3 minutes stirring frequently. Stir in tomatoes, pepper, stock, garlic, thyme, and basil. Simmer uncovered for 20 minutes or until vegetables are tender. Season to taste with salt and pepper.
  5. Mound hot cooked rice on 3 warmed dinner plates. Arrange chicken slices on top and spoon vegetable mixture over chicken.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 345.47 Kcal (1446 kJ)
Calories from fat 85.7 Kcal
% Daily Value*
Total Fat 9.52g 15%
Cholesterol 46.4mg 15%
Sodium 368.5mg 15%
Potassium 937.73mg 20%
Total Carbs 45.3g 15%
Sugars 11.68g 47%
Dietary Fiber 7.3g 29%
Protein 22.59g 45%
Vitamin C 58.8mg 98%
Iron 1.8mg 10%
Calcium 50.3mg 5%
Amount Per 100 g
Calories 70.87 Kcal (297 kJ)
Calories from fat 17.58 Kcal
% Daily Value*
Total Fat 1.95g 15%
Cholesterol 9.52mg 15%
Sodium 75.6mg 15%
Potassium 192.37mg 20%
Total Carbs 9.29g 15%
Sugars 2.4g 47%
Dietary Fiber 1.5g 29%
Protein 4.63g 45%
Vitamin C 12.1mg 98%
Iron 0.4mg 10%
Calcium 10.3mg 5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.9
    Points
  • 9
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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