Take the skin off chicken to lower saturated fat and calories.

Ingredients:
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 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 yields 6 servings of Chicken and Rice; serving size: 1 cup rice and 1 piece chicken

Each serving provides: Calories: 448, Total fat: 7g, Saturated fat: 2g, Cholesterol: 49mg, Sodium: 352mg, Calcium: 63mg, Iron: 4 mg

Ingredients:
One box (6 ounces) long grain and wild rice
2 cups cooked chicken pieces
One can of (10-3/4-ounce) cream of chicken soup
Milk (enough to fill chicken soup can half full)
One can of (8 ounces) sliced water chestnuts, drained
1-cup plain bread crumbs
1/3 cup butter or margarine, melted

Directions:
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.

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