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eyeliam Take the skin off chicken to lower saturated fat and calories.
6 chicken pieces (legs and breasts), skinned 2 tsp vegetable oil 4 cups water 2 tomatoes, chopped ½ cup green pepper, chopped ¼ cup red pepper, chopped ¼ cup celery, diced 1 medium carrot, grated ¼ cup corn, frozen ½ cup onion, chopped ¼ cup fresh cilantro, chopped 2 cloves garlic, finely chopped 1/8 tsp salt 1/8 tsp pepper 2 cups brown rice ½ cup peas, frozen 2 oz Spanish olives ¼ cup raisins |
- 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 20-30 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.
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Yield: 6 servings Serving size: 1 cup of rice and 1 piece of chicken Each serving provides: Calories: 448 Total fat: 7 g Saturated fat: 2 g |
Cholesterol: 49 mg Sodium: 352 mg Calcium: 63 mg Iron: 4 mg Fiber: 4 g Protein: 24 g Carbohydrate: 70 g Potassium: 551 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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