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Title:   Arroz con Pollo

Nutrition facts

Serving Size 1/6 recipe
Amount per serving
Calories 551 Calories from Fat 0
Hide Daily Values % Daily Value*
Total Fat 12g 18%
  Saturated Fat 0g 0%
Cholesterol 143mg 48%
Sodium 910mg 38%
Total Carbohydrates 43g 14%
  Dietary Fiber 3g
Protein 59g
Vitamin A 0%     Vitamin C 0%
Calcium 0%     Iron 0%
* Percent Daily Values are based on a 2,000 calorie diet.


Serves 6
Cuban Black Beans are a perfect accompaniment with this chicken and rice dish.
1 1/2cups long-grain white rice
Hot water(about 150°)
1 1/2cups canned tomatoeswith juice
1/2cup finely chopped red onion
2garlic cloves, minced
5teaspoons dried oregano
2teaspoons cumin
2teaspoons chili powder
1 1/2teaspoons salt
3/4teaspoon freshly ground black pepper
3whole chicken breasts, bone in and skin removed, each half cut into three triangular pieces
3tablespoons canola oil
1small jalapeño pepper, seeded, deveined, and minced
2 1/2cups Homemade Chicken Stock , or canned low-sodium chicken broth, skimmed of fat
1cup frozen baby peas, thawed
10cherry tomatoes, cut in half
Cilantro, for garnish, optional
 1.   Preheat oven to 375°. Place rice in a medium bowl, and cover with 2 inches of hot water. Let rice soak 10 minutes. Transfer to a colander, and drain. Rinse with cold water, and set aside.
 2.   Place canned tomatoes, onion, and garlic in the jar of a blender. On high speed, blend the mixture until puréed, about 30 seconds. Set aside. In a small bowl, combine 4 teaspoons oregano with cumin, chili powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Rub each piece of chicken with the mixture, and set aside.
 3.   Heat 2 tablespoons oil in a large Dutch oven. Cook the chicken in two batches over medium-high heat until browned on each side, about 2 minutes per side. Add 1 tablespoon oil to pot before browning second batch. Transfer all chicken to a bowl, and set aside. Add reserved rice to the remaining oil in pot, and cook over medium-low heat, stirring, until rice becomes slightly golden, about 2 minutes. Add jalapeño, and cook 1 minute more. Add tomato purée, and cook, stirring, until the liquid has been absorbed, 2 to 3 minutes. Add remaining 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add broth, peas, cherry tomatoes, and chicken; bring to a simmer over high heat.
 4.   Cover, and transfer pot to oven. Bake until chicken is cooked through and liquid has been absorbed, 25 to 35 minutes. Garnish with cilantro, and serve warm.
  Per serving: 551 calories, 12 g fat, 143 mg cholesterol, 43 g carbohydrate, 910 mg sodium, 59 g protein, 3 g dietary fiber.

WW Points: 11
Cal: 551 ; Fat: 12 ; Fiber: 3

last edit by blozzom, 9/24/2006 2:09:15 PM

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High Protein   Meals, Entrees, and Sidedishes   Mexican food   Poultry Products   RECIPES   rice  

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