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Dutch Oven Chicken and Rice

Prep time 5 mins
Cook time 50 mins
Yield 5 servings.

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

Nutrition 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

How to Make It

  1. 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.

  2. 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.

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

Cook's Notes

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