Blackened Chicken and Rice with Cilantro Lime Dressing

• 份量: 4 servings
• 准备时间: 20 minutes
• 总时间: 35 minutes

配料

2 tbsp olive oil (extra virgin)

1/3 cup mayonnaise

1/4 cup sour cream (or plain greek yogurt)

2 garlic cloves (minced)

1 cup fresh cilantro

1/2 cup feta cheese (crumbled)

1/2 tsp maple syrup

1 lime (juiced + the zest)

1/2 tsp chili powder

1/2 tsp paprika

salt to taste ()

1 tbsp olive oil (extra virgin)

4-5 thinly sliced chicken breasts

salt

pepper

garlic powder

onion powder

chili powder

paprika

cumin

coriander

1 tsp olive oil (for frying the veggies)

1½ cups basmati rice (uncooked to measure)

3 cups chicken stock (salted)

1 cup sharp cheddar (shredded)

1 red bell pepper (chopped)

1 orange bell pepper (chopped)

1/2 large yellow onion (chopped)

1 can corn (drained)

1 can black beans (rinsed & drained)

1/2 tsp salt

1/2 tsp black pepper

1 tsp chili powder

1 tsp paprika

1/2 tsp cumin

1/2 tsp coriander

步骤

Begin by adding all of the cilantro lime dressing ingredients to a small blender or use an immersion blender, and mix to combine, just until smooth.Taste for any additional seasionings, and set aside until ready to use.

To the thinly sliced chicken breasts, generously season both sides with salt, pepper, garlic powder, onion powder, chilli powder, paprika, cumin and coriander.

To a large frying pan set to medium/heat, add the oil.Pan fry the chicken cutlets on each side for 2-3 minutes, or until fully cooked.Remove from the pan and cover with aluminum foil to keep warm.

To the same frying pan, add 1 tsp of olive oil followed by the bell peppers and onion and let sauté for 2-3 minutes.

Add the garlic, corn, beans and seasionings. Sauté for another 1-2 minutes.

Add the uncooked rice and gently toast for 1-2 minutes on medium heat.

Add the chicken stock, cover and let simmer on low for 10-12 minutes, or until the rice is cooked and the majority of the stock has been absorbed. Sammy's tip: stir at the halfway mark to prevent from sticking.

Remove from heat and add the shredded cheddar and mix until melted.

Serve and top with a chicken breast and a generous drizzle of dressing.

Garnish with fresh cilantro and more crumbled feta if desired.

营养

• 卡路里: 974 kcal
• 总脂肪: 49 g
• 饱和脂肪: 15 g
• 不饱和脂肪: 30 g
• 反式脂肪: 0.1 g
• 胆固醇: 175 mg
• 钠: 1292 mg
• 总碳水化合物: 74 g
• 膳食纤维: 4 g
• 总糖: 8 g
• 蛋白质: 57 g