My mom made some fantastic meals while I was growing up. This juicy chicken and rice was one of her specialties. She made it every Wednesday, and now I’m proud to serve it to my family.
—Josee Lanzi, New Port Richey, FL
Prep: 15 min. • Cook: 30 min. • Makes: 6 servings
1 lb. boneless skinless chicken breasts, cut into 1 1/2-in. pieces
1 Tbsp. all-purpose flour
1/2 tsp. pepper
1/2 tsp. salt, divided
4 tsp. plus 1 Tbsp. olive oil, divided
1 small sweet red pepper, chopped
1 small onion, chopped
1 celery rib, chopped
1 1/2 cups uncooked long grain rice
1 tsp. ground cumin
1 tsp. chili powder
2 1/4 cups chicken broth
1 can (14 1/2 oz.) diced tomatoes, undrained
1 cup frozen peas, thawed
1. In a small bowl, toss chicken with flour, pepper and 1/4 tsp. salt. In a Dutch oven, heat 4 tsp. of oil over medium-high heat. Brown the chicken, stirring occasionally; remove from pan.
2. In same pan, heat remaining oil over medium heat. Add pepper, onion and celery; cook and stir for 2-4 minutes or until onion is tender. Add the rice, cumin, chili powder and remaining salt; stir to coat rice. Stir in remaining ingredients; bring to a boil. Reduce the heat; simmer, covered, 10 minutes.
3. Place the browned chicken over rice (do not stir in). Cook, covered, 5 minutes longer or until rice is tender and chicken is cooked through.
Per serving: 1 1/2 cups equals 367 cal., 8g fat (1g sat. fat), 44mg chol., 755mg sodium, 50g carb. (5g sugars, 4g fiber), 22g pro. Diabetic Exchanges: 3 starch, 2 lean meat, 1 vegetable, 1 fat.
GOES GREAT WITH
Give canned refried beans a makeover by stirring in a little butter and ground cumin.