SWISS CHARD STEW



  • 200 gr of chicken breast
  • 200 gr of Swiss chard chopped into strips
  • 100 gr of grated carrot
  • 100 grams of grated onion
  • 100 gr of rice (weight taken when the rice is already cooked)
  • ½ clove of garlic 1 teaspoon hot pepper race (depending on the taste of each person)
  • 1 teaspoon of red pigment
  • ½ small teaspoon of oil or 4 ml
  • Salt Pepper

PREPARATION



Put the rice in a pot without oil and stir until the color changes to a more intense white, once ready this step add water and salt to taste cover and let thing over medium heat about 15 minutes.

Parallel in another pot put the onion and challenge with the oil until the onion changes to a brown color, add the carrot and stir for another minute, followed by adding about two cups of water, the chard, the half clove crushed or finely chopped garlic, pepper and check that the water covers the whole mixture, stir and add the salt (it should not be too salty because it will dry a bit while stitching), immediately add the chicken and chili diluted in half cup the water, cover the pot and let the chicken take the flavor of the mixture and finish cooking. Turn off the moment you have the consistency that you want.

Finally, take the necessary portion of rice and top with chard chili, you can accompany it with pineapple water (very simple recipe found in another post) as a drink or simply water.

NUTRITIONAL INFORMATION

FOOD                                                             Calories          gr Carb      gr Protein        gr Fat

200 gr Chicken chest                                       240                0                  44                    6

200 gr Chard                                                      50               9.2                4.8                 0.6

100 gr Carrot                                                      42                9.7                1.1                   0.2

100 gr Onion                                                      38                8.7                 1.5                  0.1

100 gr Coocked rice                                         361               87                    6                   1

4 ml Oil                                                               36                   0                    0                   4

 

Total total load in grams of carbohydrates 114.6, protein 57.4 grams and finally fat 11.9 grams. Do not forget that is the diet that I use if you want to customize it a bit more do not forget to download the application that I use


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