Chicken and Rice with Cilantro-Poblano Sauce

“I like to serve this with a green salad and crusty bread. It's easy to prepare, so it can be served as an everyday meal or dressed up with your favorite glass of wine for dinner guests.â€� —Charlene Chambers, Ormond Beach, FL

Yield: 4 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 501
  • Calories from fat: 28%
  • Fat: 15.7g
  • Saturated fat: 4.2g
  • Monounsaturated fat: 8.1g
  • Polyunsaturated fat: 2.1g
  • Protein: 42.1g
  • Carbohydrate: 45.7g
  • Fiber: 3.8g
  • Cholesterol: 102mg
  • Iron: 5mg
  • Sodium: 609mg
  • Calcium: 94mg

Ingredients

  • 3/4 cup chopped green onions, divided
  • 1/4 cup fresh cilantro leaves
  • 1/2 teaspoon sea salt, divided
  • 1/4 teaspoon black pepper, divided
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1 poblano chile, seeded and chopped
  • 2 garlic cloves, minced and divided
  • 2 tablespoons olive oil, divided
  • 1 (8-ounce) package sliced cremini mushrooms
  • 1 cup uncooked long-grain rice
  • 1/2 cup water
  • 1 teaspoon ground cumin
  • 2 tablespoons chopped fresh flat-leaf parsley
  • 1 tablespoon butter
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1 teaspoon olive oil
  • 3/4 cup grape or cherry tomatoes, halved
  • Cilantro sprigs (optional)

Preparation

  1. 1. Combine 1/4 cup green onions, cilantro leaves, 1/4 teaspoon salt, 1/8 teaspoon pepper, 1/2 cup broth, chile, and 1 garlic clove in a food processor; process until blended.
  2. 2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 1/4 cup onions, mushrooms, and remaining garlic clove to pan; sauté 2 minutes. Add cilantro mixture, remaining 1 1/4 cups broth, rice, 1/2 cup water, and cumin to pan; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until liquid is absorbed. Remove from heat; cover and let stand 5 minutes. Add parsley to rice mixture; fluff with a fork.
  3. 3. Heat remaining 1 tablespoon oil and butter in a large skillet over medium-high heat. Sprinkle chicken with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Add chicken to pan; cook 5 minutes on each side or until done. Remove chicken from pan; cut each chicken piece crosswise into 1/2-inch slices.
  4. 4. Heat 1 teaspoon olive oil in a small saucepan over medium-high heat. Add remaining 1/4 cup onions and tomatoes; sauté 2 minutes. Arrange 1 cup rice mixture on each of 4 plates; top each serving with 1 breast half and 2 tablespoons tomato mixture. Garnish with cilantro sprigs, if desired.
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