Prep & Cooking Time: 1 hr. 0 min.
Yield: 6 servings
Serving Size: 1.000 serving
1 bay leaf
1/8 tsp cumin
1-1/2 tsp garlic powder
1/8 tsp black pepper
1 tsp Italian seasoning
1/4 tsp saffron
20 oz skinless, boneless chicken breast
1/2 lemon
1 Tbsp lemon juice
4 cloves garlic, minced
1/2 cup chopped onion
1/4 cup chopped green pepper
1/2 cup green peas, canned, drained
1/2 cup pimentos
1/2 cup dry sherry
3 Tbsp low sodium soy sauce
1 cup and 2 Tbsp brown rice
2-1/2 cups low sodium, fat free chicken broth
1/2 cup tomato sauce, no added salt, canned
Directions:
In a large plastic bag or a medium bowl mix garlic powder, 1 tablespoon of soy sauce and 2 ounces of chicken stock. Add chicken breast and marinade for at least one hour in the refrigerator. Preheat oven to 375 degrees F /190 degrees C. Cook brown rice according to package instructions. Place chicken in a 6 by 12-inch (15 cm by 30 cm) baking dish and pour marinade over the chicken. Drizzle juice of half a lemon over the chicken and bake for 30 minutes. Add six ounces of chicken stock to a large pan and heat to a boil. Reduce heat and add onion, garlic, green pepper and bay leaf. Saute for one minute until vegetables are soft. Then, add baked chicken, sherry, tomato sauce and 2 tablespoons of soy sauce and cook for an additional two to three minutes blending the ingredients. Stir in cooked rice, pimentos, green peas, remaining sherry and saffron. Add chicken stock as needed. Add Italian seasoning, cumin, pepper and lemon juice. Stir until almost all the liquid has evaporated.
Nutrition Facts
Per 1.000 serving
Total Calories:
282
Carbohydrates:
35.38 g
Total Fat:
3.06 g
Protein:
22.65 g
Sat Fat:
0.77 g
Fiber:
4.26 g
Cholesterol:
46 mg
Sodium:
403 mg
Diabetic exchange:
Starch: 2.000
Meat: 3.000
