Lemon-Dill Chicken-Rice Casserole
Risotto-like chicken and dill
main meal
Time1 hr
Yield3 portions
Energy362 kcal
Components0
Ingredients
- 2.5mloil, rapeseed
- 300gchicken breast, raw
- 1wholeonion≈ 150 g onion
- 0.75tspsalt
- 0.5tspspice, pepper
- 25gflour, white
- 0.25tspspice, garlic powder
- 500stock, chicken, low salt (ml (prepared/500ml))≈ 1 cube stock, chicken, low salt
- 110grice, white
- 30mllemon juice≈ 30 g lemon juice
- 50mlherb, dill, fresh≈ 3.5 g herb, dill, fresh
- 150gpeas, frozen
- 50mlmilk, skimmed≈ 50 g milk, skimmed
- 1wholelemon zest
Instructions
Lemon-Dill Chicken & Rice Casserole
Process
- Heat the oil over medium-low
- Add the chicken, onion, salt and pepper; cook until the chicken is browning and the onion is softened.
- Sprinkle the flour and garlic powder, cook 1 minute
- Add the stock, bring to a boil
- Stir in the rice, lemon juice and dill
- Bake, covered, until the rice and chicken are done - 15-20 minutes.
- Stir in the peas, milk and zest.
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 362 | 1087 |
| Protein | 29.0 | 87.0 |
| Carbohydrates | 46.6 | 139.7 |
| Total Sugars | 6.6 | 19.8 |
| Free Sugars | 0.5 | 1.4 |
| Fat | 5.5 | 16.6 |
| Saturated Fat | 1.4 | 4.1 |
| Fibre | 5.2 | 15.7 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.9 | 5.8 |
| Iron | 2.6 | 7.8 |
| Calcium | 87.5 | 263 |
| Vitamin B12 | 0.133 | 0.4 |
| Omega 3 | 11 | 33.1 |
| Magnesium | 53 | 159 |
| Potassium | 525 | 1570 |
| Caffeine | 0 | 0 |
| Cost | £1.34 | £4.01 |