Lemon And Parsley Chicken Recipe
Servings: 4
Ingredients
- 224 gm long grain rice
- 2 Tbsp. fresh parsley finely minced
- 3/4 pt chicken stock
- 1 x salt and pepper
- 56 gm butter
- 56 gm plain flour
- 375 ml lowfat milk grated rind and juice of 2 lemons
- 36 gm cooked chicken diced
Directions
- Method1. Place rice parsley salt and stock in a pan and bring to the boil stir well cover and simmer till all the water has been absorbed approx. 12-15 min.
- 2. Heat the butter stir in the flour and cook for 1 minute.
- 3. Remove from the heat and gradually add in the lowfat milk.
- 4. Return to the heat and boil till it thickens.
- 5. Add in lemon rind and juice and season to taste.
- 6. Stir in chicken and heat thoroughly.
- 7. Arrange the rice round the sides of an ovenproof dish and spoon the chicken mix into the centre.
- Serve.
- Serves 4
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 277g | |
| Recipe makes 4 servings | |
| Calories 416 | |
| Calories from Fat 122 | 29% |
| Total Fat 13.82g | 17% |
| Saturated Fat 8.22g | 33% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 272mg | 11% |
| Potassium 320mg | 9% |
| Total Carbs 60.76g | 16% |
| Dietary Fiber 1.5g | 5% |
| Sugars 5.16g | 3% |
| Protein 10.9g | 17% |
