Skillet Spanish Chicken & Rice

Reposted from CleanEatingMag.com

By Laura Walsh

First Line Therapy Servings:

1 Serving = 1/4 Recipe (1 Chicken Breast, 1 Cup Rice Mixture)

1 Protein, 1/4 Dairy (0.25), 2 Category 1 Vegetables, 1/2 Grain (0.5)

TIP:  Switch queso fresco for fresh mozarella if you don’t have dairy servings in your First Line Therapy program. Replace 1/4 dairy serving above with an additional 1/4 protein serving.

Serves: 4
Hands-on time: 20 minutes
Total time: 40 minutes

INGREDIENTS:

• 1 tbsp extra-virgin olive oil
• 4 boneless, skinless chicken breasts (4 to 5 oz each)
• 1/4 tsp each sea salt and fresh ground black pepper
• 1 tbsp minced garlic
• 1 small yellow onion, diced
• 1 green bell pepper, diced
• 1 1/3 cups uncooked instant brown rice
• 1 qt jar homemade canned tomatoes with liquid (or 1 pint jar homemade canned tomatoes with liquid plus 3/4 cup water)
• 2 tsp chile powder
• 2 tsp ground cumin
• 1/4 cup pitted and sliced green olives
• 1/4 cup fresh cilantro leaves
• 1/4 cup crumbled queso fresco (1 oz) (Omit for a dairy free version)

INSTRUCTIONS:

1. In a large skillet, heat oil on medium-high. Season chicken on both sides with salt and black pepper. Transfer to skillet and sauté until lightly browned, 4 to 5 minutes per side. Transfer chicken to a plate and cover to keep warm.
2. Add garlic and onion to skillet and sauté for 1 minute. Add bell pepper and sauté for 2 more minutes. Add rice and stir until lightly toasted and combined with vegetables.
3. Add tomatoes with liquid, chile powder and cumin to skillet and stir to combine. Using the edge of a wooden spoon, break apart any larger tomato pieces. (If rice is not covered by tomato liquid, add an additional 1/4 cup water.) Bring to a boil, then immediately reduce to a simmer.
4. Place chicken on top of tomato-rice mixture. Cover and cook for 5 minutes. Turn off heat and let sit on stovetop, covered, for 5 minutes.
5. Add olives and cilantro to chicken-rice mixture and toss and fluff with a fork (if desired, remove chicken to ease stirring, then return to skillet). To serve, sprinkle queso fresco (or fresh mozarella) over top of chicken-rice mixture and divide evenly among serving plates.

Nutrients per serving (1 cup rice mixture and 1 Spanish chicken breast): Calories: 340, Total Fat: 10 g, Sat. Fat: 2.5 g, Monounsaturated Fat: 5 g, Polyunsaturated Fat: 2 g, Carbs: 26 g, Fiber: 4 g, Sugars: 5 g, Protein: 32 g, Sodium: 390 mg, Cholesterol: 80 mg

MIX IT UP:
If desired, chop or slice chicken breasts and toss with rice mixture. Serve in bowls. Also, learn how to can your own tomatoes for this recipe here!