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Chicken and Vegetable Rice

Chicken & Vegetable Rice

Prep & Cooking: 30 mins (serve 2) 
2001 kj per serve
54.7g Carbs per serve
Carb exchanges: 3 2/3    Med GI
•    1 tsp olive oil
•    1 sml brown onion (chopped)
•    ½ red capsicum (chopped)
•    2 garlic cloves (crushed)
•    110g Arborio rice (1/2 cup)
•     185ml skim milk
•    125ml salt red. chicken stock
•    1 bunch asparagus (trimmed & cut into 3cm bits)
•    125g yellow squash – cut thin
•    50g shimeji mushrooms
•    200g skimless chicken breast fillet (trimmed)
•    2 tbs shredded parmesan
•    ½ cup fresh basil leaves (whole)
•    Black pepper – ground
1/  Heat half the oil in a medium saucepan an med. Add garlic. Cook stirring occasionally for 5-6 minutes or until softened. Add rice & cook stirring often for 3 mins.
2/  Add milk and stock to pan. Cover and bring to simmer. Reduce heat to low. Cook covered for 8 mins. Add asparagus, squash & mushrooms. Cook covered 4 mins.
3/  Heat remaining oil in frypan on medium. Add chicken & cook for 4 mins on each side until cooked through. Transfer to plate and cover with foil.
4/  Thinly slice chicken & add to rice mixture and toss. Season with pepper.
5/  Divide between shallow bowls & top with parmesan.

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