• Spanish-style Chicken and Rice

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 432
    Total Fat 8 g
    Saturated Fat 1 g
    Sodium 828 mg
    Total Carbohydrate 46 g
    Dietary Fiber 4 g
    Protein 32 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Olive oil 2 teaspoons
    Green bell pepper, chopped 1
    Garlic clove, minced 1
    Medium tomatoes, seeded and chopped 2
    Long-grain brown rice (not instant), uncooked ½ cup
    Boneless, skinless chicken breasts 2
    Cumin 1 teaspoon
    Paprika ½ teaspoon
    Freshly ground pepper ¼ teaspoon
    Salt ¼ teaspoon
    Cayenne pepper (optional) 1/8 teaspoon
    Reduced-sodium chicken broth 1 14.25-ounce can
    Salsa ¼ cup
    1. Heat oil in a Dutch oven or large pot over medium-high heat. Add bell pepper, garlic, and tomato, and sauté for 3 minutes.
    2. Stir in chicken and rice, and cook 2-3 minutes until chicken is slightly browned.
    3. 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.
    4. Stir in salsa and serve.

    Exchanges4 very lean meats; 3 vegetables; 2 starches; 1 fat

    Side Suggestions: Sliced Tomatoes

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