Adapted from CooksAid.com
|Serving Size||½ of recipe|
|Total Fat||7.5 g|
|Saturated Fat||1 g|
|Total Carbohydrate||48 g|
|Dietary Fiber||5 g|
Servings and Times
Ingredients and Preparation
|Uncooked brown rice||½ cup|
|Canola oil||2 teaspoons|
|Garlic clove, minced||1|
|Boneless, skinless chicken breast halves, cut into ½-inch cubes||2|
|Green bell pepper, chopped||½|
|Yellow onion, chopped||½|
|Stalk celery, chopped||1|
|Dried basil||¼ teaspoon|
|Dried oregano||½ teaspoon|
|Jalapeno, chopped (optional)||½|
|Freshly ground black pepper to taste|
|Dash of cayenne pepper (optional)|
|Tomato puree (or puree diced tomatoes in a blender or food processor)||¼ cup|
|Reduced-sodium chicken broth||1 cup|
|Green onions, sliced||2|
- Cook rice according to package directions, omitting fat and salt.
- Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
- Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
- Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.
4 very lean meats; 2 vegetables; 2 starches; 1 fat
Side Suggestions: Tossed Salad