¡Delicioso! is what you’ll be saying after you’ve enjoyed this Spanish-influenced one-dish meal.

　　

Ingredients

Serves 6; scant 1 1/4 cups per serving

　　Cooking spray

　　1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces

　　1 tablespoon light tub margarine, melted

　　1 medium garlic clove, minced

　　1/4 teaspoon pepper

　　1/4 teaspoon paprika

　　1 teaspoon olive oil

　　1/2 to 1 small onion, chopped

　　1/4 medium green bell pepper, chopped

　　1 cup uncooked rice

　　2 cups Chicken Broth (page 50) or commercial fat-free, low-sodium chicken broth

　　2 medium tomatoes, chopped

　　1/8 teaspoon turmeric

　　1 cup frozen green peas

　　

Step 1

Preheat the oven to 350°F. Lightly spray a 13 x 9 x 2-inch casserole dish with cooking spray.

　　

Step 2

Put the chicken in the casserole dish.

　　

Step 3

In a small bowl, stir together the margarine, garlic, pepper, and paprika. Brush on the top side of the chicken.

　　

Step 4

Bake for 15 to 20 minutes, or until the chicken is no longer pink in the center.

　　

Step 5

Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3 to 4 minutes, or until soft, stirring frequently. Reduce the heat to medium.

　　

Step 6

Stir in the rice. Cook for 2 to 3 minutes, or until the rice begins to brown, stirring frequently.

　　

Step 7

Stir in the broth, tomatoes, and turmeric. Bring to a simmer. Simmer, covered, for 20 minutes.

　　

Step 8

Stir in the peas and chicken. Simmer, covered, for 10 minutes, or until heated through.

　　

Nutrition Information

Step 9

(Per serving)

　　

Step 10

Calories: 275

　　

Step 11

Total fat: 3.0g

　　

Step 12

Saturated: 0.5g

　　

Step 13

Trans: 0.0g

　　

Step 14

Polyunsaturated: 0.5g

　　

Step 15

Monounsaturated: 1.5g

　　

Step 16

Cholesterol: 66mg

　　

Step 17

Sodium: 124mg

　　

Step 18

Carbohydrates: 30g

　　

Step 19

Fiber: 2g

　　

Step 20

Sugars: 3g

　　

Step 21

Protein: 31g

　　

Step 22

Calcium: 29mg

　　

Step 23

Potassium: 493mg

　　

Dietary Exchanges

Step 24

2 starch

　　

Step 25

3 very lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition