Garden Dill Chicken and Rice Asparagus

Ingredients
  • 1 lb Asparagus spears, ends trimmed 450g (about 24 spears)
  • 3 cups Water 750ml
  • 1/4 tsp Salt 1ml
  • 1 cup Uncooked brown rice 250ml
  • 1/4 tsp Ground turmeric (or curry powder) 1ml
  • 3 Medium green onions, finely chopped Divided
  • 2 cups Chicken breast meat, cooked & diced 500ml
  • 1 oz Swiss cheese, torn into smaller pieces 30g
  • 3 tbsp Fresh dill, chopped 45ml
  • 2 tbsp Canola oil 30ml 30ml
  • 1/2 tsp Salt 2ml
  • 1/4 tsp Black pepper 1ml
Ingredients
  • 1 lb Asparagus spears, ends trimmed 450g (about 24 spears)
  • 3 cups Water 750ml
  • 1/4 tsp Salt 1ml
  • 1 cup Uncooked brown rice 250ml
  • 1/4 tsp Ground turmeric (or curry powder) 1ml
  • 3 Medium green onions, finely chopped Divided
  • 2 cups Chicken breast meat, cooked & diced 500ml
  • 1 oz Swiss cheese, torn into smaller pieces 30g
  • 3 tbsp Fresh dill, chopped 45ml
  • 2 tbsp Canola oil 30ml 30ml
  • 1/2 tsp Salt 2ml
  • 1/4 tsp Black pepper 1ml
Instructions
  1. Bring water to a boil in a large non-stick skillet over medium-high heat. Add the asparagus and ¼ tsp (1 ml) of the salt. Cover and cook for 2-3 minutes or until just tender crisp. Remove asparagus from skillet and set aside on separate plate.
  2. Add the rice, turmeric and half of the onions to the asparagus water. Bring to a boil over medium-high heat, reduce heat to low, cover and cook for 40 minutes or until rice is done and water has been absorbed.
  3. Remove from heat, stir in the chicken, cheese, dill, canola oil, salt and black pepper. Cover and let stand for 5 minutes to heat through.
  4. Serve rice mixture as bed for the asparagus and sprinkle with the remaining green onions.
Servings:4
Amount Per Serving:1-1/4 cups
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Nutrition Facts
Garden Dill Chicken and Rice Asparagus
Amount Per Serving
Calories 404 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Saturated Fat 3g 15%
Total Carbohydrates 42g 14%
Dietary Fiber 4g 16%
Protein 30g 60%
* Percent Daily Values are based on a 2000 calorie diet.