Smokey Baked Chicken
CAL P/SERVE
497
kJ P/SERVE
2080
FAT P/SERVE
12.9g
SODIUM P/SERVE
884g
This recipe is low fat, low sugar and high protein.
Ingredients
- 1 large chicken breast, no skin
- 1 tbsp. olive oil
- 1 can red kidney beans, drained and rinsed
- ½ onion, sliced
- ½ red capsicum, chopped
- 1/3 cup long grain rice
- 2/3 cup chicken stock
- 1 cup canned tomatoes, diced or crushed
- 1 tbsp. fajita seasoning
- 2 tsp. smoked paprika
- 1 clove garlic, crushed
- Squeeze of lemon to taste
- Sprinkle of oregano
- Cracked pepper
Method
- In a fry pan heat olive oil and sauté onion and capsicum until softened, about 5-8 minutes. Turn down heat and add rice, stock, garlic, oregano, sprinkle a little smoked paprika and season with salt and pepper, stir a little. Add canned kidney beans over; sprinkle half the fajita seasoning mix.
- Cut your chicken in half and place on top of kidney beans, squeeze a little fresh lemon over. Sprinkle remaining fajita seasoning, oregano and cracked pepper. Place crushed tomatoes on top of chicken then remaining paprika.
- Cover with lid and cook on low heat about 20-30 minutes or until chicken has cooked through.
Nutrition Table
Servings: 2
Serving size:540g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 2080 kJ | 386 kJ |
| 497 Cal | 92 Cal | |
| Protein | 45 g | 8.3 g |
| Fat, total | 12.9 g | 2.4 g |
| - saturated | 2.8 g | 0.5 g |
| Carbohydrate | 44.7 g | 8.3 g |
| - sugars | 9.3 g | 1.7 g |
| Sodium | 884 mg | 164 mg |
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