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This wonderful Arroz Con Pollo recipe and photos were shared with my by
Karen Calanchini, Food Stylist and Photographer, of Redding, CA.
Recipe originally from the
cookbook called Weight Watchers Simply Light Cooking.
Arroz Con Pollo literally means Rice with Chicken (a delicious one pot
Spanish and Mexican dish).
This popular chicken-and-rice dish is actually a
paella without shellfish or meat.
This will even work with your diet!
For more great Low Fat Recipes, Low Calorie
Recipes, Low Carbohydrate recipes, and Diabetic Recipes, check out
my
Diet
Recipe Index. Also check out my
Nutritional Chart
for fat grams, fiber grams, and
calories for all your favorite foods.
Rice with Chicken - Arroz Con Pollo Recipe
Recipe Type:
Poultry,
Rice ,
Tomatoes,
Saffron,
Diet
Cuisine: Spanish, Mexican
Yields: 4 servings
Prep time: 20 min
Cook time: 25 min
Ingredients:
2 teaspoons extra-virgin
olive oil
4 chicken breasts, boneless and skinless, cut into bite-size pieces*
1/2 cup long-grain white rice
1/2 cup chopped
onions
1 (14.5-ounce) can whole tomatoes, drained
1 (7-ounce) jar "roasted" red peppers, drained
1 cup fat-free chicken broth
1/4 cup parsley, finely chopped
1/4 teaspoon dried rosemary, crushed
1/4 teaspoons salt or to taste
Pinch of
saffron, crushed
1 cup frozen petite peas
Coarsely-ground
black pepper to taste
 *
The U.S. Department
of Agriculture, as well as food agencies in the United Kingdom and elsewhere,
advises against washing poultry. Rinsing chicken will not remove or kill much
bacteria, and the splashing of water around the sink can spread the bacteria
found in raw chicken. Cooking poultry to 165 degrees Fahrenheit effectively
destroys the most common culprits behind food-borne illness.
Preparation:
In a large non-stick frying pan over medium high heat, heat
olive oil; add chicken pieces and saute, turning until browned, approximately 7 minutes. Remove chicken and transfer to a plate; set aside.
In the same frying pan, stir together rice and
onion; cook approximately 2 minutes or until onions are translucent.
Stir in
tomatoes, red peppers, chicken broth, parsley, rosemary, salt and saffron.
Return chicken
to pan; cover and let simmer for 25 minutes.
Stir in frozen peas and pepper; cook until
rice is tender and almost all liquid is absorbed, about 6 to 8 minutes. Remove from heat
and serve.
Makes 4 servings.
Arroz
Con Pollo - Nutritional Information
I cannot guarantee the accuracy of the below
information. All information is intended for your general knowledge only and is not a
substitute for medical advice or treatment for specific medical conditions. You should
seek prompt medical care for any specific health issues and consult your physician before
starting a new fitness regimen. |
|
Item |
Amount |
Fat Grams |
Carbohydrate Grams |
Calories |
|
olive
oil |
2
teaspoons |
10 |
8 |
80 |
|
chicken
breasts halves, boneless & skinless |
4 halves |
12 |
0 |
568 |
|
rice,
long-grain |
1/2
cup |
.1 |
39.7 |
120 |
|
onion |
1/2 cup |
0 |
8 |
33 |
|
tomatoes,
whole & canned |
14.5
ounce can |
0 |
3 |
15 |
|
red
pepper, roasted |
7 ounce
jar |
0 |
4 |
50 |
|
chicken
broth, fat free |
1 cup |
0 |
0 |
20 |
|
peas,
frozen |
1 cup |
.5 |
20 |
110 |
|
Recipe
Totals |
|
22.6 |
82.7 |
996 |
| |
|
|
|
|
Recipe makes 4
servings.
Per Serving - 5.6 Fat grams, 20.6
carbohydrate grams, 249 calories
|
|
