Chicken and Rice
Take the skin off chicken to lower saturated fat and calories.
||chicken pieces (legs and breasts), skinned |
||vegetable oil |
||green pepper, chopped|
||red pepper, chopped |
||celery, diced |
||corn, frozen |
||fresh cilantro, chopped |
||garlic, chopped fine |
||frozen peas |
||Spanish olives |
- In a large pot, brown chicken pieces in oil.
- Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.
- Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
- Add chicken and raisins and cook for another 8 minutes.
Yield: 6 servings--Serving size: 1 cup rice and 1 piece chicken
Each serving provides:
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
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|Source: NHLBI - LDL lowering cholesterol diet|