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Chicken with Red Rice and Spice




Source of Recipe


Mary


List of Ingredients




Chicken with Red Rice and Spice


1 cup brown rice
14 ounces low-sodium chicken broth (1 can) -- divided (1 cup,
1/3 cup)
1 cup water
1/2 cup tomato sauce -- (1/2 of an 8-oz can)
1 tablespoon olive oil
11 medium onion -- chopped
3 cloves garlic -- chopped
12 ounces boneless skinless Oregon fryer chicken breast --
bite-sized pieces
1 large green bell pepper -- bite-sized pieces
1 large red bell pepper -- bite-sized pieces
1 1/2 teaspoons paprika
1 cup frozen peas -- thawed
1 1/2 teaspoons dried oregano
black pepper to taste
1/4 teaspoon cayenne pepper or more to taste



Recipe



Both sweet red and green peppers are an excellent source of Vitamin C, beta
carotene, two antioxidants that are protective against heart disease.

Preparation time: 15 minutes, Cook time: 1 hour

Cook brown rice in 1 cup of the chicken broth, water, and tomato sauce for
40-45 minutes, until rice is tender and liquid is absorbed.

While the rice is cooking, heat oil in a large nonstick skillet. Sauté
onions and garlic until translucent.

Add chicken, bell peppers, paprika, cayenne pepper, and oregano to skillet.
Add 1/3 cup chicken broth, cover pan, and cook 15 minutes, until chicken is
cooked through and vegetables are tender.

Stir in cooked rice, adding a little more chicken broth if the mixture seems
dry. Adjust seasonings to taste.

Stir peas into chicken and rice and cook just until peas are heated through,
about two minutes longer.

Per 1 cup serving: 379 calories, 27 gm protein, 52 gm carbohydrate, 6 gm
fat, 1 gm sat fat, 3 gm mono fat, 49 mg cholesterol, 7 gm fiber, 408 mg
sodium