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    Rice with Chicken, Spanish Style / Arroz con pollo

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


    • 2 Tbsp. olive oil

    • 2 medium onions, chopped

    • 6 cloves garlic, minced

    • 2 stalks celery, diced

    • 2 medium red or green peppers, cut into strips

    • 1 cup mushrooms, chopped

    • 2 cups uncooked whole-grain rice

    • 3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed

    • 1-1/2 tsp. salt (optional)

    • 2-1/2 cups low-fat chicken broth

    • Saffron  for color

    • 3 medium tomatoes, chopped

    • 1 cup frozen peas

    • 1 cup frozen corn

    • 1 cup frozen green beans

    • Olives or capers for garnish (optional)


    Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red or green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.

    Add whole-grain rice and sauté for 2 to 3 minutes, stirring constantly to mix all ingredients.             

    Add chicken, salt, chicken broth, water, saffron, and tomatoes. Bring water to a boil.

    Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.

    Stir in peas, corn, and beans and cook for 8 to 10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.


    • Meat - 5 1/3

    • Bread - 3

    • Vegetable - 1

    • Fat - 1 1/3

    Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.


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