Rice with Chicken, Spanish Style

This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread.

Ingredients - serves 8:

• 2 tablespoons olive oil
• 2 medium onions, chopped
• 4 garlic cloves, minced
• 2 stalks celery, diced
• 2 medium red/green peppers, cut into strips
• 1 cup chopped mushrooms
• 2 cups uncooked rice
• 1 3-lb chicken, cut into 8 pieces, skin removed
• 1 teaspoon salt (optional)
• 3 1/2 cups chicken broth, fat removed
• 4 cups water Saffron or Sazón, for color
• 3 medium tomatoes, chopped
• 1 cup frozen peas
• 1 cup frozen corn
• 1 cup frozen green beans
• Olives or capers for garnish, if desired
   

Procedure:

• Heat the oil over medium heat in a nonstick pot. Add the onion, garlic, celery, green pepper, and mushrooms. Cook over medium heat, stirring often, for about 3 minutes or until tender.
• Add the rice and sauté for 2-3 minutes, stirring constantly until it begins to brown.
• Add the chicken, salt, chicken broth, water, saffron (Sazón), and tomatoes. Bring the water to a boil, then reduce heat to medium-low and let simmer.
• Cover the pot and let the casserole simmer until the water is absorbed and rice is tender, about 20 minutes.
• Stir in the peas, corn, and beans, and cook for 8-10 minutes. When everything is hot the casserole is ready to serve. Garnish with olives or capers, if desired.
   

Nutrition Information:

Serving size: 1 cup

Calories: 330

Carbohydrate: 24 grams

Protein: 27 grams

Fat: 14 grams

Daily Servings According to Diabetes Food Guide Pyramid:

serving from Grains/Beans/Starcy Vegetable group: 1

serving from Meat group: 1

serving from Vegetable group: 1

serving from Fat: 1