One-Dish Chicken & Rice (Asopao de Pollo)

One-Dish Chicken & Rice (Asopao de Pollo) Recipe This Puerto Rican one-dish chicken and rice stew is rich in flavor.


From EatingWell:  September/October 2007

8 servings, about 1 1/2 cups each | Active Time: 30 minutes | Total Time: 1 hour 20 minutes

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 2 1/4 pounds boneless, skinless chicken thighs, trimmed and cut into 2-inch pieces
  • 4 Anaheim or poblano chile peppers, chopped
  • 1 small onion, chopped
  • 1 tablespoon dried oregano, crushed
  • 1 teaspoon sweet paprika
  • 1 teaspoon salt
  • 1 8-ounce can tomato sauce
  • 1 tomato, chopped
  • 1 4-ounce jar pimientos, rinsed
  • 8 pimiento-stuffed green olives, sliced
  • 2 tablespoons capers, rinsed
  • 8 cups water
  • 2 1/2 cups brown rice
  • 2/3 cup packed chopped fresh cilantro

Preparation

  1. Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3 to 5 minutes.
  2. Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35 to 45 minutes. Stir in cilantro and serve.

Tips & Notes
  • Note: Anaheim chiles (a.k.a. New Mexico chiles) are 7 to 10 inches long, ripen from green to red and are mildly spicy. Poblano peppers (sometimes called pasilla peppers) are dark green in color, about 6 inches long and can be fiery or relatively mild; there's no way to tell until you taste them. The two can be used interchangeably and are found at most large supermarkets.

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight | High fiber | Gluten free | View Complete Nutrition Guidelines»

Nutrition
Per serving:

451 calories; 14 g fat (3 g sat, 6 g mono); 85 mg cholesterol; 51 g carbohydrates; 30 g protein; 5 g fiber; 635 mg sodium; 518 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Magnesium (30% dv), Vitamin A (25% dv), Iron (20% dv).

3 Carbohydrate Serving

Exchanges: 3 starch, 1 vegetable, 3 lean meat

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