I ladle this vegetable-packed chicken dish over jasmine rice, a long-grain rice that is not as sticky as most.
—VIRGINIA CROWELL LYONS, OR
PREP: 20 MIN. • COOK: 30 MIN. • MAKES: 2 SERVINGS
1/2 cup chopped green pepper
1/4 cup thinly sliced onion
1/4 cup chopped celery
1 garlic clove, minced
1 teaspoon canola oil, divided
3/4 cup sliced fresh mushrooms
3/4 cup undrained diced tomatoes
2 tablespoons chicken broth
1 1/2 teaspoons minced fresh oregano or 1/2 teaspoon dried oregano
1 1/2 teaspoons lemon juice
3/4 teaspoon minced fresh basil or 1/4 teaspoon dried basil
1/8 teaspoon each salt and pepper
1/8 teaspoon crushed red pepper flakes
1/2 pound boneless skinless chicken breasts, cubed
Hot cooked rice
Minced fresh parsley, optional
1. In a large saucepan, saute the green pepper, onion, celery and garlic in 1/2 teaspoon oil until tender. Add mushrooms; cook until liquid has evaporated. Stir in the tomatoes, broth, oregano, lemon juice, basil and spices. Bring to a boil. Reduce heat; cover and simmer 5-10 minutes or until slightly thickened and flavors are blended.
2. Meanwhile, in a Dutch oven, saute chicken in remaining oil until no longer pink. Return chicken to pan; stir in sauce. Heat through, stirring to loosen browned bits from pan. Serve over rice; garnish with parsley if desired.
PER SERVING 189 cal., 5 g fat (1 g sat. fat), 63 mg chol., 398 mg sodium, 10 g carb., 3 g fiber, 25 g pro. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.