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Nutrition information
Serving: 1/6 recipe (270 grams)
Servings per recipe: 6
Calories: 309 (58 from fat)
Cholesterol: 71 milligrams
Fat: 6 grams (2 saturated fat, 0 trans fats)
Protein: 31 grams
Sodium: 114 milligrams 
Total carbohydrate: 30 grams (2 fiber, 2 sugars)


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Arroz con pollo (rice with chicken)

The spices in this tasty dish will keep you from reaching for the salt shaker.

Ingredients

1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon margarine or butter, whichever your dietitian recommends
2 cloves garlic, minced (Add one or two more for a stronger taste.)
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon olive oil or other oil recommended by your dietitian
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Rinse chicken and pat to dry. Set aside.
  3. In a small saucepan over medium heat, melt margarine or butter. Add garlic, black pepper and paprika. Mix well.
  4. Remove mixture from heat and brush on chicken breasts.
  5. Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
  6. Meanwhile, in a large non-stick skillet over medium heat, sauté the onion and green pepper in oil 5 to 6 minutes or until soft.
  7. Add rice and sauté another 2 to 3 minutes, stirring frequently.
  8. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
  9. Bring liquid to a boil, then cover and simmer about 20 minutes or until rice is done.
  10. Fluff rice with fork and stir in cooked green peas.
  11. Serve rice mixture with baked chicken.












 

Source: Health Online, Inc.; Heart Health eMagazine, Aug./Sept. 2000

First published: 08/01/2000
Last updated: 11/02/2011

Reviewed by: Allina Health's Patient Education Department