| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains |
|
Diabetic, Poultry, Main dish, Rice, Soups/stews |
6 |
Servings |
INGREDIENTS
| 1 1/4 |
lb |
Chicken breast, boneless |
| 1 |
tb |
Olive or cooking oil |
|
|
Medium onion chopped |
| 2 |
x |
Cloves garlic, minced |
| 2 1/4 |
c |
Fat-free chicken broth |
| 1 |
c |
Uncooked long grain rice |
| 1 |
ts |
Dried oregano, crushed |
| 1/2 |
ts |
Paprika |
| 1/4 |
ts |
Salt |
| 1/4 |
ts |
Pepper |
| 1/8 |
ts |
Ground saffron or turmeric |
| 1 |
cn |
(14 1/2 oz.) stewed tomatoes |
|
|
Med. sweet red pepper |
| 3/4 |
c |
Frozen peas |
INSTRUCTIONS
Remove skin from chicken breast. Rinse and pat dry with paper
towels. Cut into bite-sized strips. In a 10 inch skillet cook
chicken strips, HALF at a time, in hot oil for 2 to 3 minutes or till
no longer pink.
Remove chicken from skillet.
Add onion and garlic to skillet; cook till tender but not brown.
Remove skillet from heat. Add broth, uncooked rice, oregano,
paprika, salt, pepper and saffron or turmeric. Bring to boiling.
Reduce heat.
Simmer, covered, about 15 minutes.
Coarsely chop stewed tomatoes and add with their juice to the
pan. Add sweet red pepper which has been cut into strips and frozen
peas. Cover and simmer about 5 minutes more or until rice is tender.
Stir in cooked chicken. Cook and stir about 1 minute more or till
heated through.
Makes 6 main-dish servings.
PER SERVING: calories - 297, fat - 6 g., cholesterol - 50 mg.,
protein - 24 g., carbohydrate - 36 g., fiber - 2 g., sodium - 642 mg.
(To further lower sodium content, use low-sodium chicken broth, no
salt added tomatoes and lite-salt.)
FROM: Better Homes and Gardens Magazine September 1992 issue
File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/diabetic.zip
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