Rice and chicken stew

Heart Smart Gluten Free Low Sodium

This stew is low in saturated fat and sodium, and brimming with healthful fats ― a perfect heart-smart recipe!

Ingredients

nonstick cooking spray
2 tablespoons extra-virgin olive oil, divided
2 medium onions, diced
6 cloves garlic, minced
1/2 teaspoon freshly ground black pepper
1/8 teaspoon ground cayenne pepper
2 bay leaves
3 tablespoons lemon juice
1 15-ounce can no-salt-added tomato sauce
1 pound chicken breast, cut into bite-size pieces
2 cups low-sodium chicken broth
3 cups water
1 1/2 cups brown rice

Directions

  1. Spray a large pot with nonstick cooking spray. Heat 1 tablespoon oil in the pot over medium heat. Add onions and garlic. Stir. Cook for 3 to 5 minutes or until onions appear clear.Transfer to a large bowl. Add black pepper, cayenne pepper, bay leaves, lemon juice and tomato sauce. Stir and set aside.
  2. Add remaining oil to the pot and heat over medium heat. Add chicken and cook 4 to 6 minutes or until chicken is lightly browned on all sides. Add chicken broth and simmer for 15 minutes.
  3. Add onion mixture (made in step 1) to the pot. Bring to a boil, then turn down heat to a low simmer. Cover pot and simmer for 30 to 45 minutes, stirring occasionally.
  4. While stew is simmering, prepare the rice: In a medium saucepan, combine water and rice. Bring to a boil, turn down heat and simmer for 15 to 20 minutes.
  5. Remove bay leaves from stew. Divide rice into 6 bowls and top with stew. Enjoy!

Makes 6 servings

Carb choices per serving: 3

*Option not included in nutrition facts.

First Published: 03/27/2017
Last Reviewed: 03/27/2017

rice chicken with sauce in a bowl
Stir in a few large handfuls of spinach in the last 5 minutes of cooking to add some dark leafy greens to your meal! (They’ll wilt down to almost nothing so you’ll barely even notice it!)*
rice and chicken stew nutrition label