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Diabetes-friendly Recipes - Ric...

Rice with Chicken, Spanish Style - this is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

 

Ingredients:

 

2              Tbsp. olive oil

2              medium onions, chopped

6            cloves garlic, minced

2            stalks celery, diced

2            medium red/green peppers, cut into strips

1            cup mushrooms, chopped

2            cups uncooked whole grain rice

3            pounds boneless chicken breast, cut into bite-sized pieces, skin removed 1½              tsp. salt (optional)

2½              cups low-fat chicken broth

            Saffron or SazónTM for color

3              medium tomatoes, chopped

1            cup frozen peas

1            cup frozen corn

1            cup frozen green beans

            Olives or capers for garnish (optional)

 

Directions:

• Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.

• Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.

• Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil.

• Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.

• Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.

 

Exchanges:

 

Meat                                5

Bread                               3

Vegetable                         1

Fat                                   1 

 

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Start Date
Jun 28, 2009
by darrensv1
Last Revision
Jun 28, 2009
by darrensv1