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
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2 Tbsp. olive oil
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2 medium onions, chopped
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6 cloves garlic, minced
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2 stalks celery, diced
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2 medium red or green peppers, cut into strips
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1 cup mushrooms, chopped
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2 cups uncooked whole-grain rice
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3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
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1-1/2 tsp. salt (optional)
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2-1/2 cups low-fat chicken broth
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Saffron for color
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3 medium tomatoes, chopped
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1 cup frozen peas
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1 cup frozen corn
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1 cup frozen green beans
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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
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Meat - 5 1/3
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Bread - 3
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Vegetable - 1
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Fat - 1 1/3
Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.