Chicken and Rice

Chicken and Rice
Be the first to
rate this recipe!
member ratings
Create a Recipe Makeover
Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 470.4
  • Total Fat: 22.7 g
  • Cholesterol: 57.3 mg
  • Sodium: 1,003.2 mg
  • Total Carbs: 46.8 g
  • Dietary Fiber: 8.0 g
  • Protein: 23.1 g

View full nutritional breakdown of Chicken and Rice calories by ingredient
Submitted by:

Introduction

Served with a side of Spaghetti Squash Served with a side of Spaghetti Squash
Number of Servings: 4

Ingredients

    ½ cup soy flour
    ¼ cup grapeseed oil
    1 Tablespoon olive oil
    2 red bell peppers cut into medium
    dice
    1 green bell pepper, cut into medium
    dice
    1 medium yellow onion, cut into
    medium dice
    4 cups fresh kale, chopped into small
    bite size pieces - about 4 handfuls
    1 Tablespoon dried thyme
    1 Tablespoon paprika
    2 teaspoons oregano
    3 garlic cloves, minced or pressed
    ½ teaspoon kosher salt
    ½ teaspoon black pepper
    ¼ - ½ teaspoon cayenne pepper –
    adjust to your preference
    3 ½ cups vegetable broth
    2 teaspoons red or white wine
    vinegar
    1 pound of chicken thighs in bite size pieces
    2 cups cooked brown rice
    Spaghetti squash

Directions

1. Heat a small, nonstick sauté pan over low/medium heat. Add in the flour and stir often for 5 minutes. The key is to lightly brown the flour, but not burn it. Add in the oil and cook for an additional 2 minutes then remove from heat. This will be your roux.
2. Heat a soup pot over medium heat and add in olive oil. Once hot add in the bell peppers, onion, kale, thyme, paprika, oregano, garlic, salt &pepper, and cayenne. Stir to combine and sweat the vegetables for 2-3 minutes or until they are tender and the onions become translucent.
3. Add in the broth and vinegar - bring to a simmer. Stir in the roux until completely combined and dissolved. The beans should begin to thicken immediately. Add in chicken at this point and
simmer for 15 minutes
4. Remove from heat, adjust seasoning, and serve warm in a bowl over 1 cup of spaghetti squash and ½ cup of brown rice.

Serving Size: 4 Servings

Rate This Recipe