Serves: 8
Serving size: 1 cup plus 1 piece chicken
| 2 |
tbsp. olive oil |
| 2-3 |
garlic cloves, minced |
|
1/4 |
tsp. oregano |
|
|
Dash paprika |
|
1/4 |
tsp. salt |
|
|
Dash black pepper |
| 1 |
3-lb. chicken, cut into 8 pieces, skin and fat removed |
| 2 |
tsp. canola oil |
| 1/8 |
tsp. achiote powder |
| 2 |
tbsp. sofrito |
|
1/2 |
cup tomato sauce |
| 2 |
cups low-fat, low-sodium chicken broth |
| 2 |
cups water |
| 1 |
cup uncooked long-grain rice |
| 1 |
cup frozen peas |
| 2 |
tbsp. pimiento (optional) |
| 1. |
Combine olive oil, garlic, oregano, paprika, salt, and pepper in large container. Add chicken and marinate in the refrigerator for at least an hour. |
| 2. |
Heat canola oil in large stockpot. Add achiote and stir until oil turns bright orange. Sauté sofrito and peppers for 2-3 minutes. Add chicken and sauté 5-6 minutes. Add tomato sauce, reduce heat, cover, and cook for 10-15 minutes. Stir several times. |
3. |
Add chicken broth and water and bring to a boil. Reduce heat, add rice, cover, and cook 15 minutes. Add peas, cover, and cook 5 more minutes. Garnish with pimiento, if using. |
|
Exchanges 3 Starch 2 Lean Meat |
|
| Calories . . . . . . . . . . . . . |
339 |
|
|
Calories from Fat . . . . . |
79 |
|
Total Fat . . . . . . . . . . . . . |
9g |
|
|
Saturated Fat . . . . . . . . |
2g |
|
Cholesterol . . . . . . . . . . . |
51mg |
|
Sodium . . . . . . . . . . . . . . |
307mg |
|
Carbohydrate . . . . . . . . . |
42g |
|
|
Dietary Fiber . . . . . . . . |
2g |
| |
Sugars . . . . . . . . . . . . |
3g |
|
Protein . . . . . . . . . . . . . . |
21g |
|
|