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
- 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.
- While the rice is cooking, heat oil in a large nonstick skillet. Sauté onions and garlic until translucent.
- 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.
- Stir in cooked rice, adding a little more chicken broth if the mixture seems dry. Adjust seasonings to taste.
- 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.