Chicken with rice

6 chicken pieces (legs 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 frozen corn
1/2 cup onion, chopped
1/4 cup fresh cilantro, chopped
2 cloves garlic, finely chopped
1/8 teaspoon salt
1/8 teaspoon pepper
2 cups uncooked 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 20-30 minutes or until chicken is done.

Remove chicken from the pot and set aside. 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.

Makes 8 servings.


Nutritional values per serving

Calories: 383
Fat: 5 gm
Saturated Fat: 1 gm
Cholesterol: 75 mg
Carbohydrate: 51 gm
Fiber: 3 gm
Protein: 31 gm
Sodium: 211 mg


Reprinted with permission from Eat 5 a Day for Better Health. National Cancer Institute.
Reviewed by: Sue Heikkinen, MS, RD, CDE
Last updated: July 18, 2006