Contributed By: ntanner
FoodTV.com
Healthy version of a classic meal.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Chicken & Turkey
Actual Cooking Time: 45 minutes
Number of Servings: 4
Origin: American
Nutrition Content: Good Source of Calcium
Low Fat
High Fiber
Meal Type: Entree
Ingredients
2 teaspoons Olive oil
3/4 pounds Boneless, skinless chicken cut into cubes
1 Small sweet onion, thinly sliced
1/2 pound Small red potatoes cut into quarters, about 8 potatoes
Coarse salt
Cracked pepper
1 cup Shredded carrots
1 Garlic clove, minced
2 teaspoons Sweet paprika
1 teaspoon Ground cumin
1 teaspoon Dried oregano
1 (15 ounce) can Whole plum tomatoes
3/4 cups Long grain rice
1 1/2 cups Low sodium, fat free chicken broth
1 cup Frozen peas
Preparation
Heat the oil in a non-stick paella pan, wok pan or 12-inch skillet. Add the chicken, and cook until golden brown on all sides, about 3 to 5 minutes. Remove from pan and set aside. Add the onions and potatoes and cook, stirring often, until onions have softened and are lightly golden, about 10 to 12 minutes. Season with salt and pepper.
Add carrots, garlic, paprika, cumin, oregano, tomatoes, rice, broth and the cooked chicken. If it appears too dry, add more liquid. Bring to a boil and immediately reduce to a simmer. Cook, covered, for 20 minutes. Remove cover, add the peas to the top without stirring in. Cover and cook 5 minutes more or until rice is cooked through and soft.
Cook's Notes
Nutrition Information
Calories: 351
;
Total Fat: 2 g
;
Saturated Fat: 0 g
;
Polyunsaturated Fat: .5 g
;
Carbohydrates: 53 g
;
Protein: 28 g
;
Vitamin A: 1043 RE
;
Vitamin C: 26 mg
;
Calcium: 102 mg
;
Sodium: 431 mg
;
Iron: 6 mg
;
Fiber: 7 g