Serves: 2
Time: 45 mins
elements
1 tsp sunflower oil
½ onion, finely chopped
1 bird breast
1 dessert spoon wholemeal flour
½ purple pepper, sliced
juice of 1 orange, or 75ml unsweetened orange juice plus 25ml water
1 carrot, peeled and sliced
1-2 medium potatoes, cubed
chopped parsley (non-compulsory)
black pepper, freshly floor
130g brown rice, uncooked
The reference intake of a median grownup is 8400kJ/2000kcal a day for a lady and 10,500kJ/2500kcal an afternoon for a person.
method
1. warmth the oil in a pan and brown the onions over a low heat for 2 to three minutes.
2. reduce the fowl breast into large quantities and coat every piece inside the flour. Then upload the fowl to the pan and brown for two mins, stirring all of the time to make certain it'd now not stick.
3. once the bird is cooked, add the opposite additives. Then supply it to the boil, flip the heat down and simmer over a low warmth for approximately 20 minutes, until the veggies are clean and the chook could be very well cooked.
four. whilst the chook is cooking, prepare dinner rice in keeping with packet instructions.
nutrition information
Nutrient
in step with 100g
in step with 621g serving
power
464kJ/110kcal
2881kJ/684kcal
Protein
6.9g
forty two.7g
Carbohydrate
18.1g
112.3g
(of which sugars)
1.7g
10.7g
fat
1.7g
10.5g
(of which saturates)
0.3g
2g
Fibre
1.1g
6.5g
Sodium
zero.01g
0.09g
Salt
0.1g
zero.2g
allergy recommendation
This recipe consists of wheat (gluten).
food safety tips
always wash your hands, work surfaces, utensils and slicing forums before you start and after managing raw meat, along with chook.
preserve uncooked meat a long way from prepared-to-eat foods including salad, fruit and bread.
make certain that the fowl is cooked till steaming warm all of the way through, that no purple meat is left and that any juices run easy.
prepare dinner dinner the rice as required and use proper now, or cool inside one hour, refrigerate, then use internal 24 hours.
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