[Prazteam]

ARROZ CON POLLO
Serves 6

1 1/2 pounds boneless chicken breasts, skinned, all visible fat removed
1 tablespoon acceptable margarine
2 cloves garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon acceptable vegetable oil
1 cup uncooked rice
2 cups low-sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 teaspoon saffron or turmeric
1/2 cup cooked green peas

Preheat oven to 350: F.
Rinse chicken and pat dry. Set aside.
In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika.
Mix well.
Remove from heat and brush on chicken breasts.
Place chicken in an ovenproof dish and bake, uncovered, 20 to 25 minutes, or until meat has turned white throughout.
Meanwhile, in a large non-stick skillet over medium heat, saute the onion and green pepper in oil 5 to 6 minutes or until soft.
Add rice and cook another 2 to 3 minutes, stirring frequently. Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.
Cover and simmer over low heat 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.
Serve immediately.

Calories: 300 kcal
Protein: 28 gm
Carbohydrates: 27 gm
Total Fat: 8 gm
Saturated Fat: 2 gm
Polyunsaturated Fat: 3 gm
Monounsaturated Fat: 2 gm
Cholesterol: 62 mg
Sodium: 89 mg
Potassium: 370 mg
Calcium: 36 mg

[bizlawchik]

Pearl - I took the liberty of sending this to the LA Chef because it looked really yummy. Here's their makeover:

Arroz con Pollo

Ingredients:

6 ( 6-8 oz ) boneless and skinless chicken breasts, (sized according to plan)
1 Tbsp. reduced fat margarine
2 cloves garlic, minced
1/4 tsp. freshly ground black pepper
1/4 tsp. paprika
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 cup uncooked rice
2 cups fat free, reduced sodium chicken broth
1/2 cup chopped fresh tomatoes
1/8 tsp. saffron or turmeric
1/2 cup frozen green peas, thawed
Preparation:

Preheat oven to 350: F.

Rinse chicken and pat dry. Set aside.

In a small saucepan over medium heat, melt margarine. Add garlic, black pepper and paprika and mix well.

Remove from heat and brush on chicken breasts.

Place chicken in an ovenproof dish and bake, uncovered for 20 to 25 minutes, or until meat has turned white throughout.

In a large cooking spray coated sauté the onion and green pepper over medium heat until tender.

Add rice and cook another 2 to 3 minutes, stirring frequently.

Add chicken broth, tomatoes and saffron or turmeric and stir to mix thoroughly.

Cover and simmer over low heat for approximately 20 to 25 minutes. Add green peas and cooked chicken and cook an additional 10 minutes.

Serve immediately.

Makes: 6 servings

Serving size: 1 chicken breast with 1/3 cup rice mixture

LA Exchange: 1 Protein, 1 Starch, 1 Condiment

Please remember to use this recipe in moderation while in your weight loss program for continued success.

Enjoy!

LA Chef