Stove-top Chicken & Chard with Brown Rice
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Heat oil over medium-high heat in a heavy pot or Dutch oven. Add chicken, and cook until nicely browned – about 6 minutes per side. Remove from pan and set aside.
Reduce heat to medium and add sliced garlic, diced onion and sliced carrots. Sauté, stirring occasionally until the onions are softened – about 4 minutes.
Cut the Swiss chard leaves and stems across the grain. You needn’t remove the central vein as they cook tender in this dish.
Stir in the Swiss chard, chicken broth, lemon peel, minced rosemary, brown rice, salt and pepper and bring to a boil. Cover and reduce heat to simmer.
Arrange chicken on top of rice. Cover and cook until the rice is tender and most of the broth is absorbed, about 45 minutes.
Remove chicken and serve on top of the swiss chard and rice. Garnish with fresh rosemary and lemon wedges (optional garnishes).
Helpful Tip
If you want a gluten-free version make sure you use a gluten-free chicken broth.
Nutrition Info
| Per 350 g serving | Amount |
|---|---|
| Calories | 290 |
| Protein | 21 g |
| Fat | 8 g |
| Saturated Fat | 2 g |
| Carbohydrate | 37 g |
| Fibre | 5 g |
| Sugar | 3 g |
| Cholesterol | 65 mg |
| Sodium | 320 mg |
| Per 350 g serving | % Daily Value |
|---|---|
| Potassium | 17 |
| Calcium | 8 |
| Iron | 15 |
| Vitamin A | 35 |
| Vitamin C | 60 |
| Vitamin B6 | 24 |
| Vitamin B12 | 19 |
| Folate | 10 |
| Zinc | 21 |
