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Chicken Or Fish With Chunky Vegetable Sauce

VIEWS 431
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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/ Fish - 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/fish 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/fish.  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/fish is tender and no longer pink.   Step 5 Remove chicken/fish. Simmer tomato mixture, uncovered, for about 3 minutes, or until reduced to desired consistency. Stir in oregano.  Step 6 Serve the chicken/fish over brown rice and enjoy.
  • Recipe Category:
    • Chicken
    Recipe Title:

    Chicken Or Fish With Chunky Vegetable Sauce

    Recipe Views:
    431
    Recipe Type:
    Non Veg
    Recipe Kcal:
    204

    Energy
    (kcal)

    13.2

    Protein
    (g)

    25

    Carbohydrate
    (g)

    5

    Fat
    (g)

    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/ Fish - 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/fish 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/fish.  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/fish is tender and no longer pink.   Step 5 Remove chicken/fish. Simmer tomato mixture, uncovered, for about 3 minutes, or until reduced to desired consistency. Stir in oregano.  Step 6 Serve the chicken/fish over brown rice and enjoy.
    Recipe Title: Chicken Or Fish With Chunky Vegetable Sauce
  • Recipe Category: Chicken
    • Recipe Views: 431
    Recipe Type: Non Veg
    Recipe Kcal:

    Energy 204 (kcal), Protein 13.2 (g), Carbohydrate 25 (g), fat 5 (g).





    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/ Fish - 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/fish 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/fish.  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/fish is tender and no longer pink.   Step 5 Remove chicken/fish. Simmer tomato mixture, uncovered, for about 3 minutes, or until reduced to desired consistency. Stir in oregano.  Step 6 Serve the chicken/fish over brown rice and enjoy.

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    Chicken Or Fish With Chunky Vegetable Sauce - BY KHYATI RUPANI

    10 FEB 2018
    VIEWS 431
    COMMENTS 0

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