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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.

 

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