Chicken and Rice
Adapted from the National Heart, Lung, and Blood Institute, National Institutes of Health, US Department of Health and Human Services
|Serving Size||1 cup rice and 1 piece chicken|
|Total Fat||7 g|
|Saturated Fat||2 g|
Take the skin off chicken to lower saturated fat and calories.
Ingredients and Preparation TOP
|chicken pieces (legs and breasts), skinned||6|
|vegetable oil||2 teaspoons|
|green pepper, chopped||1/2 cup|
|red pepper, chopped||1/4 cup|
|celery, diced||1/4 cup|
|carrot, grated||1 medium|
|corn, frozen||1/4 cup|
|onion, chopped||1/2 cup|
|fresh cilantro, chopped||1/4 cup|
|garlic, chopped fine||2 cloves|
|salt||1/8 teaspoon |
|pepper||1/8 teaspoon |
|frozen peas||1/2 cup|
|Spanish olives||2 ounces|
- In a large pot, brown chicken pieces in oil.
- Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
- Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
- Add chicken and raisins and cook for another 8 minutes.