Arroz con Pollo

Arroz con Pollo

Arroz con pollo, or chicken cooked with rice, is a common dish in Spain, Latin America and the Caribbean. We use quick-cooking brown rice here to help you get this on the table in just 40 minutes. Serve with a mixed green salad tossed with cilantro-lime vinaigrette.

From EatingWell: January/February 2011
Yield: 4 servings, 2 pieces & 3/4 cup rice each
Active Time: 40 minutes
Total Time: 40 minutes

Ingredients

  1. 2 1/2 pounds bone-in chicken thighs and/or drumsticks (about 8 pieces), skin removed, trimmed
  2. 1/2 teaspoon salt, divided
  3. 2 tablespoons canola oil
  4. 1 large onion, chopped
  5. 4 cloves garlic, minced
  6. 1/2 cup tomato sauce
  7. 1 1/4 cups reduced-sodium chicken broth
  8. 1 cup instant brown rice
  9. 1 cup frozen mixed vegetables, thawed

Preparation

  1. Sprinkle chicken with 1/4 teaspoon salt. Heat oil in a Dutch oven over medium-high heat. Reduce heat to medium and add half the chicken pieces, skinned-side down. Cook until browned on one side, 4 to 8 minutes. Transfer to a plate. Repeat with the remaining chicken; transfer to the plate.
  2. Add onion, garlic and tomato sauce to the pot and cook, stirring, for 1 minute. Add broth and the remaining 1/4 teaspoon salt; bring to a boil. Stir in rice, return the chicken to the pot, cover and simmer until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 8 minutes. Stir in vegetables, cover and cook until heated through, about 2 minutes. Serve the chicken over the rice.

Nutrition

Nutrition Per Serving: 378 calories; 16 g fat (3 g sat, 7 g mono); 87 mg cholesterol; 27 g carbohydrates; 31 g protein; 3 g fiber; 735 mg sodium; 506 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Zinc (24% dv), Magnesium & Vitamin C (17% dv)

2 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat, 1 fat