Chicken with Red Rice and Spice

Chicken with Red Rice and Spice

By Brian Higginson, RD, CD
Clinical Nutrition Specialist

Prepare for praise, because this dish is a crowd pleaser whether you’re serving finicky eaters or the hungriest of appetites. Using brown rice gives you vital nutrients found especially in whole grains, and along with the antioxidants in sweet peppers, this meal is packed to protect against heart disease. Serves 4.

Ingredients

  • 1 cup brown rice
  • 1 14-oz can low-sodium chicken broth, divided (1 cup, ⅓ cup)
  • 1 cup water
  • ½ cup tomato sauce (½ of an 8-oz can)
  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 3 cloves garlic, chopped
  • 12 ounces boneless, skinless chicken breast, bite-sized pieces
  • 1 large green bell pepper, bite-sized pieces
  • 1 large red bell pepper, bite-sized pieces
  • 1½ teaspoons smoked paprika
  • ¼ teaspoon cayenne pepper or more to taste
  • 1½ teaspoons dried oregano
  • 1 cup frozen peas, thawed
  • black pepper to taste

Directions

  1. 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.
  2. While the rice is cooking, heat oil in a large nonstick skillet. Sauté onions and garlic until translucent.
  3. 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.
  4. Stir in cooked rice, adding a little more chicken broth if the mixture seems dry. Adjust seasonings to taste.
  5. Stir peas into chicken and rice and cook just until peas are heated through, about two minutes longer.

Per 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

THE SEASONED COOK Be sure to make enough for leftovers, it's great for packing as a lunch the next day.

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