Healthy Recipes

Spanish-style Chicken and Rice
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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


Directions
  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.

Exchanges
4 very lean meats; 3 vegetables; 2 starches; 1 fat

Side Suggestions: Sliced Tomatoes


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
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