Rice with Chicken Spanish-style

Description

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

• Source: the National Diabetes Education Program, an initiative of the National Institutes of Health, the Centers for Disease Control and Prevention, and other partners.
• Serves 8

Ingredients

• 2 tbsp olive oil
• 2 medium onions, chopped
• 4 garlic cloves, minced
• 2 stalks celery, diced
• 2 medium red/green peppers, cut into strips
• 1 cup chopped mushrooms
• 2 cups uncooked rice **brown is best!
• 1 x 3-lb chicken, cut into 8 pieces, skin removed
• 1 tsp salt (optional)
• 3½ cups chicken broth, fat removed
• 4 cups water
• saffron or Sazón, for color
• 3 medium tomatoes, chopped
• 1 cup frozen peas
• 1 cup frozen corn
• 1 cup frozen green beans
• olives or capers for garnish, if desired

Procedures

1. Heat the oil over medium heat in a nonstick pot.
2. Add the onion, garlic, celery, green pepper, and mushrooms.
3. Cook over medium heat, stirring often, for about 3 minutes or until tender.
4. Add the rice and sauté for 2 – 3 minutes, stirring constantly until it begins to brown.
5. Add the chicken, salt, chicken broth, water, saffron (Sazón), and tomatoes.
6. Bring the water to a boil, then reduce heat to medium-low and let simmer.
7. Cover the pot and let the casserole simmer until the water is absorbed and rice is tender, about 20 minutes.
8. Stir in the peas, corn, and beans, and cook for 8 – 10 minutes.
9. When everything is hot the casserole is ready to serve.
10. Garnish with olives or capers, if desired.

Nutritional information

Per 1 cup serving:

• 30 Calories | 24g Carbs | 27g Protein | 14g Fat
• Daily Servings According to Diabetes Food Guide Pyramid: 1 Grains/Beans/Starchy Vegetable | 1 Meat | 1 Vegetable | 1 Fat