Arroz con pollo - healthy
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 Large boneless skinless chicken breasts - range free - each breast cut into 4 pieces (total 8 pieces)1 C brown medium grain rice 1C organic chicken broth1 Can El Pato mexican tomato sauce1 Cup med diced spanish or walla walla sweet onion2 T chopped cilantro (opt for garnish)1 large sliced thin sweet red pepper4 large chopped anaheim or pasillo chilis, fresh - seeded w/ skins charred and removed, and slicedOlive oil (or whatever oil you prefer)
Char green peppers (spray w/ Pam and put in 400d oven, or char over open flams). When skin in blistered on all sides place into a paper bag. Let cool for 10 min, and peel skin and seed - sliced 1" pieces horizontally (not lengthwise). Set aside.
You will need non stick 8" skillet w/ tight fitting lid.
On med heat, brown chicken pieces in 1 T oil. remove to plate when done. Sautee onion and garlic gently till translucent; stir in chicken stock and El Pato sauce. Stir in rice; add chicken pieces back into pans (with all juices), salt and pepper to taste. Reduce heat to simmer; and keep lid on to next 20 minutes. Stir in 20 min intervals; replacing lid till next stir. All should be done in 60 minutes - chicken should be "falling apart" and rice should be tender. Divide into 4 portions and enjoy. Garnish w/ chopped cilantro. Each person can salt and pepper to taste. Along w/ dinner plate - serve each person on a salad plate - whole wheat low fat tortilla (keep tortilla warn in foil or in a warmer), reduced fat colby cheese (2 T per plate), 2 slices of avocado, and pico de gallo (1/4 C). Absolutely wonderful for vey few calories and good fat - great for brunch or company.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user PAMBEABROOKS1.
You will need non stick 8" skillet w/ tight fitting lid.
On med heat, brown chicken pieces in 1 T oil. remove to plate when done. Sautee onion and garlic gently till translucent; stir in chicken stock and El Pato sauce. Stir in rice; add chicken pieces back into pans (with all juices), salt and pepper to taste. Reduce heat to simmer; and keep lid on to next 20 minutes. Stir in 20 min intervals; replacing lid till next stir. All should be done in 60 minutes - chicken should be "falling apart" and rice should be tender. Divide into 4 portions and enjoy. Garnish w/ chopped cilantro. Each person can salt and pepper to taste. Along w/ dinner plate - serve each person on a salad plate - whole wheat low fat tortilla (keep tortilla warn in foil or in a warmer), reduced fat colby cheese (2 T per plate), 2 slices of avocado, and pico de gallo (1/4 C). Absolutely wonderful for vey few calories and good fat - great for brunch or company.
Serving Size: 4 servings
Number of Servings: 4
Recipe submitted by SparkPeople user PAMBEABROOKS1.
Nutritional Info Amount Per Serving
- Calories: 260.0
- Total Fat: 5.5 g
- Cholesterol: 69.7 mg
- Sodium: 579.5 mg
- Total Carbs: 17.6 g
- Dietary Fiber: 1.4 g
- Protein: 28.9 g
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