Arroz Con Pollo (Chicken and Rice)
I suggest using brown rice and adjusting the recipe for the
time needed for the more nutritious rice.
**Tip: RIce can be soaked to shortening the cooking time.
Serves 6
1 1/2 lb boneless chicken breasts, skinned, all visible fat removed
1 Tbsp acceptable margarine
2 cloves garlic, minced
1/4 tsp freshly ground black pepper
1/4 tsp paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 Tbsp acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 tsp saffron or turmeric
1/2 cup cooked green peas
Preheat oven to 350 degrees F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic,
black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25
minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the
onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently.
Add chicken broth, tomatoes and saffron or turmeric and stir to
mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas
and cooked chicken and cook an additional 10 minutes.
Serve immediately.
Calories: 300 kcal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg
From the American Heart Association Low-Salt Cookbook,
Copyright 1990 by the American Heart Association.