Instant Pot Chicken and Rice

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 1 hour 5 minutes

材料

1 tablespoon olive oil

1 cup chopped yellow onion

3 cloves garlic (minced)

4 medium carrots (chopped)

1 ½ cups long grain brown rice (uncooked, rinsed well and drained, do not substitute other types of rice)

1 tablespoon Dijon mustard

1 ½ teaspoons garlic powder

1 teaspoon Italian seasoning

¾ teaspoon salt

¼ teaspoon black pepper

1 ¾ cups low sodium chicken broth (one 14.5 ounce can)

1 pound boneless skinless chicken breasts

1 cup frozen peas (cooked according to package directions)

fresh parsley and grated Parmesan cheese (for serving, optional)

手順

Heat the olive oil in a 6 quart or larger Instant Pot using the sauté setting. Add the onion and sauté, stirring, until onion starts to soften, about 3 minutes. Stir in the garlic and cook, stirring, for 30 seconds. Turn off the Instant Pot.

Add the carrots, brown rice, Dijon mustard, garlic powder, Italian seasoning, salt, pepper and chicken broth. Stir well, scraping up any bits that are stuck to the bottom of the pot.

Make sure that all of the rice and vegetables are in the liquid, not on the sides of the pot. Place the chicken breasts on top of the rice mixture.

Close the Instant Pot lid and set the pressure valve to sealing. Pressure cook on high pressure for 20 minutes. The Instant Pot will take about 15 minutes to come to pressure and then the cook time will begin counting down.

Allow the Instant Pot to naturally release for 10 minutes (by leaving it off after it finishes cooking).

Then, carefully do a quick pressure release by moving the steam release valve to the venting position. Once all of the steam has been released and the pin drops down, carefully open the Instant Pot lid.

Remove the chicken to a cutting board. Let it rest for a few minutes and then chop it into bite-size pieces. Stir the chicken back into the rice mixture in the pot. Stir in the cooked frozen peas.

Serve with fresh parsley and grated Parmesan, if desired.

栄養

• カロリー: 378 kcal
• 脂肪総量: 8 g
• 飽和脂肪: 2 g
• コレステロール: 64 mg
• ナトリウム: 394 mg
• 炭水化物総量: 47 g
• 食物繊維: 5 g
• 糖質総量: 5 g
• タンパク質: 30 g