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Receta Chicken With Sweet Potato Pilaf

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Raciónes: 4

Ingredientes

Cost per serving $1.05 view details
  • 1/4 c. wild rice
  • 1/4 c. wheat berries
  • 2/3 c. coarsely shredded sweet potato
  • 2 whl medium chicken breasts (1 1/2 pounds total) skinned, boned and halved lengthwise
  • 3/4 c. water
  • 2 Tbsp. red wine vinegar or possibly white wine vinegar
  • 2 tsp sodium-reduced soy sauce
  • 1 tsp instant chicken bouillon granules
  • 1/4 tsp coarsely grnd pepper
  • 1 Tbsp. cornstarch
  • 1 Tbsp. cool water

Direcciones

  1. Add in rice and wheat berries to 1 c. boiling water. Add in 1/4 tsp. salt, if you like. Simmer, covered, for 50 to 60 min or possibly till liquid is absorbed, adding sweet potato during the last 10 min of cooking; stir once.
  2. Meanwhile, rinse chicken and pat dry; set aside. In an 8-inch skillet combine 3/4 c. water, vinegar, soy sauce, chicken bouillon granules, and pepper. Bring to boiling. Add in chicken. Reduce heat; cover and simmer for 15 min. Turn chicken, then simmer, covered, for 5 min more ot till tender. Transfer chicken to a platter. Cover and keep hot.
  3. Reserve cooking liquid in skillet.
  4. For sauce, stir cornstarch into the 1 Tbsp. water. Stir into cooking liquid in skillet. Cook and stir over medium heat till thickened and bubbly; cook and stir 2 min more. To serve, transfer sweet potato mix to platter with chicken; slice chicken, if you like. Serve sauce over chicken.
  5. Makes 4 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 163g
Recipe makes 4 servings
Calories 182  
Calories from Fat 60 33%
Total Fat 6.61g 8%
Saturated Fat 1.88g 8%
Trans Fat 0.08g  
Cholesterol 45mg 15%
Sodium 60mg 3%
Potassium 269mg 8%
Total Carbs 13.47g 4%
Dietary Fiber 1.6g 5%
Sugars 1.34g 1%
Protein 16.4g 26%
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