Rice
with Chicken, Spanish Style
This is a good way to get
vegetables into the meal plan. Serve with a mixed green salad
and some whole wheat bread.
Ingredients - serves 8:
- 2 tablespoons olive oil
- 2 medium onions, chopped
- 4 garlic cloves, minced
- 2 stalks celery, diced
- 2 medium red/green peppers, cut into strips
- 1 cup chopped mushrooms
- 2 cups uncooked rice
- 1 3-lb chicken, cut into 8 pieces, skin
removed
- 1 teaspoon salt (optional)
- 3 1/2 cups chicken broth, fat removed
- 4 cups water Saffron or Sazón, for
color
- 3 medium tomatoes, chopped
- 1 cup frozen peas
- 1 cup frozen corn
- 1 cup frozen green beans
- Olives or capers for garnish, if desired
Procedure:
- Heat the oil over medium heat in a nonstick
pot. Add the onion, garlic, celery, green pepper, and mushrooms.
Cook over medium heat, stirring often, for about 3 minutes
or until tender.
- Add the rice and sauté for 2-3
minutes, stirring constantly until it begins to brown.
- Add the chicken, salt, chicken broth,
water, saffron (Sazón), and tomatoes. Bring the water
to a boil, then reduce heat to medium-low and let simmer.
- Cover the pot and let the casserole simmer
until the water is absorbed and rice is tender, about 20
minutes.
- Stir in the peas, corn, and beans, and
cook for 8-10 minutes. When everything is hot the casserole
is ready to serve. Garnish with olives or capers, if desired.
Nutrition Information:
Serving size: 1 cup
Calories: 330
Carbohydrate: 24 grams
Protein: 27 grams
Fat: 14 grams
Daily Servings According to Diabetes Food Guide Pyramid:
serving from Grains/Beans/Starcy Vegetable group: 1
serving from Meat group: 1
serving from Vegetable group: 1
serving from Fat: 1
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