Contributed By: sol5332
Cooking Light
A spicy & hearty one pot meal.
|
|
Total Preparation Time: 15 to 30 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: 1.5 hours
Number of Servings: 6
Origin: American
Special Features: Make Ahead
Meal Type: Entree
Ingredients
1 tbs Olive Oil
1 c. Chopped Green Bell Pepper
3/4 c. Finely chopped Red Onion
1/2 c. Finely chopped Celery
1/2 lb. Boneless, Skinless Chicken Thighs, cut into 1/2 in cubes
1 c. Uncooked Brown Rice
21/2 c Low-Sodium, Fat Free Chicken Broth
1/2 c. Sliced Green Onion
2 tsps Fresh Thyme
1 tsp Salt
1/2 tsp Black Pepper
1/4 Ground Red Pepper
2 cloves Garlic
1 15 oz. Can Red Kidney Beans, Drained
Preparation
1. Preheat oven to 350
2. Heat oil in a large Dutch Oven over Medium heat. Add bell pepper, celery, and red onion; cook 4 minutes until vegetables are tender, stirring occasionally. Add chicken, cook 3 minutes until browned. Stir in rice, cook 30 seconds. Add broth & remaining ingredients; bring to a simmer. Cover and bake at 350 for 1 hour and 15 minutes until liquid is absorbed & rice is tender.
Cook's Notes
If you like it spicier...add Tabasco to taste in the last 15 minutes of cook time.
Nutrition Information
Calories: 250
;
Total Fat: 6.s g
;
Saturated Fat: 1.3 g
;
Polyunsaturated Fat: 1.3 g.
;
Carbohydrates: 34.9 g
;
Protein: 13.5 g
;
Calcium: 42 mg
;
Sodium: 741 mg
;
Iron: 1.7 mg
;
Fiber: 4.8 g