Thai-Spiced Braised Chicken
From Cooking Light
Spoon the aromatic cooking liquid over the chicken and vegetables.
2 cups water
1 cup chopped onion
1/3 cup julienne-cut peeled fresh ginger
1/4 cup rice vinegar
2 tablespoons Thai fish sauce
2 teaspoons freshly ground black pepper
2 teaspoons Thai chili paste
8 chicken thighs (about 3 pounds), skinned change to bone in breasts
1 (1-pound) bag baby carrots
1 (14 1/2-ounce) can fat-free, less-sodium chicken broth
3 garlic cloves, halved
1 (8-inch) stalk fresh lemongrass, cut in half lengthwise
1/2 cup coarsely chopped fresh cilantro
2 cups hot cooked jasmine rice
1/2 cup sliced green onions
4 lime wedges
Place first 12 ingredients in an electric slow cooker. Cover and cook on high 7 hours or until chicken is done. Discard lemongrass; stir in cilantro.
Place 1/2 cup of rice and 2 chicken thighs into each of 4 large bowls. Ladle 1 3/4 cups broth mixture over each serving; sprinkle with 2 tablespoons green onions. Serve with lime wedges.
Yield: 4 servings
NUTRITION PER SERVING
CALORIES 465 (18% from fat); FAT 9.5g (sat 2.6g, mono 2.5g, poly 2.3g); PROTEIN 45g; CARB 47.8g; FIBER 4.4g; CHOL 163mg; IRON 3.5mg; SODIUM 1005mg; CALC 89mg;
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IBS-A for 20 years with terrible bloating and gas. On the diet since April 2004. Remember this from Heather's information pages:
"You absolutely must eat insoluble fiber foods, and as much as safely possible, but within the IBS dietary guidelines. Treat insoluble fiber foods with suitable caution, and you'll be able to enjoy a wide variety of them, in very healthy quantities, without problem." Please eat IF foods!
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