Nutrition Facts| Serving Size | ½ of recipe | | Calories | 397 | | Total Fat | 7.5 g | | Saturated Fat | 1 g | | Sodium | 688 mg | | Total Carbohydrate | 48 g | | Dietary Fiber | 5 g | | Protein | 34 g |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Uncooked brown rice | ½ cup | | Canola oil | 2 teaspoons | | Garlic clove, minced | 1 | | Boneless, skinless chicken breast halves, cut into ½-inch cubes | 2 | | Green bell pepper, chopped | ½ | | Yellow onion, chopped | ½ | | Stalk celery, chopped | 1 | | Dried basil | ¼ teaspoon | |
Dried oregano | ½ teaspoon | | Jalapeno, chopped (optional) | ½ | | Salt | ¼ teaspoon | | Freshly ground black pepper to taste | | Dash of cayenne pepper (optional) | | | Tomato puree (or puree diced tomatoes in a blender or food processor) | ¼ cup | | Reduced-sodium chicken broth | 1 cup | | Green onions, sliced | 2 |
Directions - Cook rice according to package directions, omitting fat and salt.
- Heat oil in a Dutch oven or large pot over medium-high heat. Add garlic and chicken, and sauté 8 minutes. Stir in bell pepper, onion, and celery, and cook 8-10 minutes, until onions are golden brown.
- Add basil, oregano, jalapeno, salt, pepper, cayenne pepper, and tomato puree, and cook 3 minutes, stirring occasionally.
- Stir in chicken broth, cover, reduce heat to low, and simmer 20 minutes. Stir in rice, sprinkle with green onions, and serve.
Exchanges
4 very lean meats; 2 vegetables; 2 starches; 1 fat Side Suggestions: Tossed Salad |