Unlike many other stews, this one is quick enough for a weeknight. By the time instant brown rice finishes cooking, the stew is just about ready, too.

　　

Ingredients

Serves 4; 1 1/4 cups stew and 1/2 cup rice per serving

　　1/2 cup uncooked instant brown rice

　　1 cup water

　　1 teaspoon paprika

　　1/4 teaspoon pepper

　　1/8 teaspoon cayenne (optional)

　　1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch cubes

　　2 teaspoons olive oil

　　1 medium onion, chopped

　　1 medium green bell pepper, chopped

　　1 medium rib of celery, chopped

　　2 medium garlic cloves, minced

　　2 14.5-ounce cans no-salt-added diced tomatoes, undrained

　　1/2 teaspoon dried oregano, crumbled

　　1/4 teaspoon salt

　　

Step 1

In a small saucepan, stir together the rice and 1 cup water. Cook using the package directions, omitting the salt and margarine.

　　

Step 2

Meanwhile, in a medium bowl, stir together the paprika, pepper, and cayenne. Add the chicken cubes, stirring to coat.

　　

Step 3

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 5 minutes, stirring occasionally, until lightly browned (the chicken won’t be done at this point). Transfer to a plate.

　　

Step 4

In the same skillet, cook the onion, bell pepper, and celery, still over medium-high heat, for 5 minutes, or until the vegetables begin to soften, stirring frequently.

　　

Step 5

Stir in the garlic. Cook for 1 minute, stirring constantly.

　　

Step 6

Stir in the tomatoes with liquid, oregano, salt, and chicken. Bring to a boil. Reduce the heat and simmer, covered, for 10 minutes, or until the chicken is no longer pink in the center and the sauce is slightly thickened. Serve the stew with the rice on the side.

　　

Nutrition Information

Step 7

(Per serving)

　　

Step 8

Calories: 258

　　

Step 9

Total fat: 4.0g

　　

Step 10

Saturated: 0.5g

　　

Step 11

Trans: 0.0g

　　

Step 12

Polyunsaturated: 0.5g

　　

Step 13

Monounsaturated: 2.0g

　　

Step 14

Cholesterol: 66mg

　　

Step 15

Sodium: 261mg

　　

Step 16

Carbohydrates: 24g

　　

Step 17

Fiber: 4g

　　

Step 18

Sugars: 10g

　　

Step 19

Protein: 30g

　　

Step 20

Calcium: 69mg

　　

Step 21

Potassium: 835mg

　　

Dietary Exchanges

Step 22

1/2 starch

　　

Step 23

3 vegetable

　　

Step 24

3 lean meat

　　American Heart Association Low-Salt Cookbook, 4th Edition