Recipe - Chicken with Red Rice and Spice


Preparation time: 15 minutes
Cook time: 1 hour
Makes 4 servings

Nutrition goldmine: Both sweet red and green peppers are an excellent source of Vitamin C, beta carotene, two antioxidants that are protective against heart disease.
  • 1 c. brown rice
  • 1 14-oz can low-sodium chicken broth, divided (1 cup, 1/3 cup)
  • 1 c. water
  • ½ cup tomato sauce (½ of an 8-oz can)
  • 1 Tbsp. olive oil
  • 1 1 medium onion, chopped
  • 3 cloves garlic, chopped
  • 12 oz. skinless boneless Oregon fryer chicken breast, bite-sized pieces
  • 1 lg. green bell pepper, bite-sized pieces
  • 1 lg. red bell pepper, bite-sized pieces
  • 1½  tsp. paprika
  • 1 c. frozen peas, thawed
  • 1½  tsp. dried oregano
  •  black pepper to taste
  • ¼ tsp. cayenne pepper or more to taste
  1. Cook brown rice in 1 cup of the chicken broth, water, and tomato sauce for 40-45 minutes, until rice is tender and liquid is absorbed.
  2. While the rice is cooking, heat oil in a large nonstick skillet. Sauté onions and garlic until translucent.
  3. Add chicken, bell peppers, paprika, cayenne pepper, and oregano to skillet. Add 1/3 cup chicken broth, cover pan, and cook 15 minutes, until chicken is cooked through and vegetables are tender.
  4. Stir in cooked rice, adding a little more chicken broth if the mixture seems dry. Adjust seasonings to taste.
  5. Stir peas into chicken and rice and cook just until peas are heated through, about two minutes longer

Per 1 cup serving: 379 calories, 27 gm protein, 52 gm carbohydrate, 6 gm fat, 1 gm sat fat, 3 gm mono fat, 49 mg cholesterol, 7 gm fiber, 408 mg sodium

The seasoned cook makes extra servings to have leftovers the next day and likes to serve with fruit salad, which is a refreshing contrast to the spicy chicken.