|Serving Size||½ of recipe|
|Total Fat||7.5 g|
|Saturated Fat||1 g|
|Sodium||688 mg |
|Total Carbohydrate||48 g|
|Dietary Fiber||5 g|
|Uncooked brown rice
||½ cup |
| Canola oil
|Garlic clove, minced
|Boneless, skinless chicken breast halves, cut into ½-inch cubes
| Green bell pepper, chopped
|Yellow onion, chopped
| Stalk celery, chopped
½ teaspoon dried oregano
||¼ teaspoon |
| Jalapeno, chopped (optional)
|Freshly ground black pepper to taste
|Dash of cayenne pepper (optional)
|Tomato puree (or puree diced tomatoes in a blender or food processor)||¼ cup |
Reduced-sodium chicken broth||1 cup|
Green onions, sliced||2|
- Cook rice according to package directions, omitting fat and salt.
- Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
- Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
- Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.
4 very lean meats; 2 vegetables; 2 starches; 1 fat
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