Rice with Chicken, Spanish Style / Arroz con pollo

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole-wheat bread.

Ingredients

• 2 Tbsp. olive oil

• 2 medium onions, chopped

• 6 cloves garlic, minced

• 2 stalks celery, diced

• 2 medium red or green peppers, cut into strips

• 1 cup mushrooms, chopped

• 2 cups uncooked whole-grain rice

• 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed

• 1-1/2 tsp. salt (optional)

• 2-1/2 cups low-fat chicken broth

• Saffron  for color

• 3 medium tomatoes, chopped

• 1 cup frozen peas

• 1 cup frozen corn

• 1 cup frozen green beans

• Olives or capers for garnish (optional)

Directions

Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red or green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.

Add whole-grain rice and sauté for 2 to 3 minutes, stirring constantly to mix all ingredients.             

Add chicken, salt, chicken broth, water, saffron, and tomatoes. Bring water to a boil.

Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.

Stir in peas, corn, and beans and cook for 8 to 10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.

Exchanges

• Meat - 5 1/3

• Bread - 3

• Vegetable - 1

• Fat - 1 1/3

Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.