Take the skin off chicken to lower saturated fat and calories in these three variations of tasty Chicken and Rice dishes.
6 chicken pieces (thighs and breasts), skinned
2 teaspoons vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup green pepper, chopped
1/4 cup red pepper, chopped
1/4 cup celery, diced
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups rice
1/2 cup frozen peas
2 ounces Spanish olives
1/4 cup raisins
In a large soup or stock pot, brown chicken pieces in oil.
Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
Remove chicken from the pot and place in the refrigerator.
Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
Add chicken and raisins and cook for another 8 minutes.
Recipe makes 6 servings.
Serving size: 1 cup rice and 1 piece chicken
Calories: 448; Total Fat: 7g; Saturated Fat: 2g; Cholesterol: 49mg; Sodium: 352mg
Variation I: Chicken & Wild Rice Casserole
1 box (6 ounces) long grain and wild rice
2 cups cooked chicken pieces
1 can of (10-3/4-ounce) cream of chicken soup
Milk (enough to fill chicken soup can half full)
1 can of (8 ounces) sliced water chestnuts, drained
1 cup plain bread crumbs
1/3 cup butter, melted
Cook rice according to package directions. Preheat oven to 350-degrees.
Combine rice with chicken, soup and milk. Mix well. Add water chestnuts and transfer to 8-by-11-inch baking dish. Combine bread crumbs and margarine. Sprinkle on top of casserole. Bake 30 minutes in preheated oven. Recipe makes eight to ten servings.
Note: You may prepare this casserole the day before and refrigerate it, covered. Increase baking time 10 to 15 minutes for a refrigerated casserole.
Variation II: Quick Italian Chicken and Rice
2 cans of (14.5 ounces each) diced tomatoes with basil, garlic and oregano - do not drain - and three Boil-in-Bags prepared (use package directions) rice. Cook three minutes on medium-high heat. Stir in cooked rice, 1 cup grated Parmesan cheese and 2 cups diced cooked chicken; heat through.
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