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Chicken Or Fish With Chunky Vegetable Sauce

VIEWS 1697

Energy (kcal) - 204

Protein (g) - 13.2

Carbohydrate (g) - 25

Fat (g) - 5

Khyati's Health-O-Meter Says:

Chicken is high in protein, low in sodium, and is a good source of blood-building vitamin B6, bone-strengthening phosphorus, and cell-protecting selenium.

INGREDIENTS:
  • Wheat flour - 2 tbsp 
  • Boneless chicken - 50 gms
  • Onion [chopped] - 2 tbsp
  • Garlic [minced] - 2 cloves
  • Cloves - 2 nos. 
  • Tomato [chopped] - 1 tbsp
  • Chicken broth/plain water - 1 cup
  • Black pepper powder - a pinch
  • Oregano - 1 tsp
  • Salt - as per taste
  • Oil - ½ tsp
DIRECTIONS:
Step 1 Place flour in a shallow dish.  Step 2 Dip chicken in flour to coat. Set aside. In a large size non-stick pan, cook onion in hot oil over medium heat for 3 minutes. Step 3 Stir in garlic; push the mixture to the sides of the pan. Add chicken.  Cook 4 minutes, or until brown, turning once. Step 4 Add tomatoes, broth, and pepper; stir. Bring to a boil; reduce heat. Simmer, covered, 10 minutes, or until chicken is tender and no longer pink.   Step 5 Remove chicken. Simmer tomato mixture, uncovered, for about 3 minutes, or until reduced to desired consistency. Stir in oregano.  Step 6 Serve the chicken over brown rice.

Chicken Or Fish With Chunky Vegetable Sauce - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1697

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