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Chicken: 7 pt. Brown Rice Chicken Fricasse

Source of Recipe

WW Slim Ways Chicken


List of Ingredients

2 teaspoons canola oil
16 ounces skinless boneless chicken thighs
1 cup celery -- chopped
1 cup carrot -- sliced
1 cup onion -- chopped
1 cup low sodium chicken broth
4 ounces uncooked brown rice
6 sun-dried tomatoes (12 halves) -- not oil packed!
2 teaspoons cumin
2 teaspoons ginger root -- finely chopped
1 cup frozen peas


Recipe

1) In Dutch oven or large saucepan, heat oil; add chicken. Cook over medium heat 2 minutes on each side, until golden brown. Remove chicken; set aside. 2) To same Dutch oven, add celery, and onions; cook, stirring frequently, 4-5 minutes, until tender. Return chicken to pan, add 1 1/2 cups water,broth, rice, tomato halves, cumin and ginger;bring liquid to a boil. Reduce heat to low; simmer, covered 40-45 minutes until rice is tender and liquid is absorbed. 3) Stir in peas, cook a few minutes until heated through.

Serving Size : 4

Per serving (excluding unknown items): 99 Calories; 3g Fat (23% calories from fat); 6g Protein; 16g Carbohydrate; 0mg Cholesterol; 215mg Sodium

NOTES : I cut the thighs into large stew like cubes since I had to use five to get the weight needed. I added a chopped yellow summer squash and a clove of garlic. Next time I will add even more vegetables. And garlic! A serving as I made this was 1 1/2 cups.