A healthy diet
Arroz con Pollo
Ingredients 2 1/2 pounds bone-in chicken thighs and/or drumsticks (about 8 pieces), skin removed, trimmed 1/2 teaspoon salt, divided 2 tablespoons canola oil 1 large onion, chopped 4 cloves garlic, minced 1/2 cup tomato sauce 1 1/4 cups reduced-sodium chicken broth 1 cup instant brown rice 1 cup frozen mixed vegetables, thawed
Preparation 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. 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 Per serving: 378 calories; 16 g fat ( 3 g sat , 7 g mono ); 87 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 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) Carbohydrate Servings: 2 Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat, 1 fat
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A healthy diet - Arroz con Pollo -
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