Spanish-style Chicken and Rice
|Serving Size||½ of recipe|
|Total Fat||8 g|
|Saturated Fat||1 g|
|Sodium||828 mg |
|Total Carbohydrate||46 g|
|Dietary Fiber||4 g |
| Olive oil||2 teaspoons|
Green bell pepper, chopped
|Garlic clove, minced||1 |
Medium tomatoes, seeded and chopped||2 |
Long-grain brown rice (not instant), uncooked
||½ cup |
|Boneless, skinless chicken breasts
||1 teaspoon |
||½ teaspoon |
|Freshly ground pepper
||¼ teaspoon |
||¼ teaspoon |
|Cayenne pepper (optional)
||1/8 teaspoon |
|Reduced-sodium chicken broth
||1 14.25-ounce can |
|Salsa||¼ cup |
- Heat oil in a Dutch oven or large pot over medium-high heat. Add bell pepper, garlic, and tomato, and sauté for 3 minutes.
- Stir in chicken and rice, and cook 2-3 minutes until chicken is slightly browned.
- Stir in broth and spices, and bring to a boil. Reduce heat, cover, and simmer for 30 minutes. Remove lid and continue simmering for another 5-10 minutes, until broth is absorbed and rice is cooked.
- Stir in salsa and serve.
4 very lean meats; 3 vegetables; 2 starches; 1 fat
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