Courtesy of Recipes for Healthy Kids Cookbook for Homes
6Servings•15 Min.Prep Time•1 Hr. 5 Min.Cook Time•
原料：
- 1 c. brown rice, long-grain, regular, dry
- 1 Tbsp. canola oil
- 1/4 c. low-sodium chicken broth
- 3/4 c. fresh celery
- 1 c. fresh onions, peeled, diced
- 1 1/4 c. fresh carrots, peeled, shredded
- 1 1/2 tsp. curry powder
- 1 tsp. garlic powder
- 1/2 tsp. ground black pepper
- 3/4 tsp. salt
- 1/2 c. low-fat plain yogurt
- 2 c. cooked fajita chicken strips, diced 1-in. (12 oz)
说明：
- Preheat oven to 400°F.
- Combine brown rice and 2 1/2 cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
- In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
- In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
- Pour mixture into a 9 x 9-in. nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165°F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.
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营养：
| 成分 | 数值 |
|---|
| Calories | 220 |
| Total Fat | 6g |
| Saturated Fat | 1g |
| Cholesterol | 51mg |
| Total Carbs | 26g |
| Fiber | 3g |
| Protein | 14g |
| Sodium | 564mg |