Dutch Oven Chicken and Rice

Recipe from

Recipe Time

Prep: 5 Minutes
Cook: 50 Minutes

Nutritional Information

Calories 428
Caloriesfromfat 12 %
Fat 5.5 g
Satfat 1.3 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 30.7 g
Carbohydrate 60.8 g
Fiber 4.5 g
Cholesterol 76 mg
Iron 0.0 mg
Sodium 837 mg
Calcium 0.0 mg

Ingredients

2 1/2 pounds assorted chicken pieces, skinned
1 teaspoon paprika
1/2 teaspoon ground pepper
1/4 teaspoon salt
Vegetable cooking spray
1 1/2 teaspoons vegetable oil
1 1/2 cups long-grain rice, uncooked
1 teaspoon minced garlic (about 2 cloves)
1 (16-ounce) can no-salt-added chicken broth
1 (14 1/2-ounce) can pasta-style chunky tomatoes, undrained
1 green pepper, seeded and cut into thin strips
1 1/2 cups frozen English peas

Preparation

Sprinkle chicken with paprika, pepper, and salt. Coat an oven-proof Dutch oven with cooking spray. Add oil, and place over medium-high heat until hot. Add chicken to Dutch oven; cook on all sides until browned. Remove chicken from Dutch oven, and set aside.

Add rice and garlic to Dutch oven. Cook over medium-high heat, stirring constantly, 1 minute. Add broth, tomatoes, and green pepper. Bring mixture to a boil over high heat, stirring once. Return chicken to Dutch oven.

Cover and bake at 350° for 40 minutes. Stir in peas; cover and let stand 5 minutes.

Note:

If your Dutch oven doesn't have ovenproof handles, wrap the handles in heavy-duty aluminum foil and place the dutch oven on a lower rack in the oven.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook

January 1998
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