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Fiery Chicken and Rice Stew

Prep time 10 mins
Cook time 25 mins
Yield 4 servings (serving size: 1 1/4 cups stew and 1/2 cup rice)
You can substitute 2 teaspoons of bottled minced garlic for the garlic cloves.

Ingredients

  • 1 (5-ounce) package yellow rice mix (such as Vigo)
  • 1 pound skinless, boneless chicken thighs, cut into bite-sized pieces
  • 1/4 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 teaspoon olive oil
  • 1 cup chopped onion
  • 1/2 cup chopped green bell pepper
  • 4 garlic cloves, minced
  • 1 cup fat-free, less-sodium chicken broth
  • 1 (14.5-ounce) can diced tomatoes
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon dried Italian seasoning
  • 1/4 teaspoon ground red pepper

Nutrition Information

  • calories 307
  • fat 5.8 g
  • satfat 1.3 g
  • protein 27.6 g
  • carbohydrate 36.1 g
  • cholesterol 94 mg
  • iron 3.6 mg
  • sodium 935 mg
  • caloriesfromfat 17 %
  • fiber 2.1 g
  • calcium 49 mg

How to Make It

  1. Prepare rice according to package directions, omitting salt and fat.

  2. Sprinkle chicken evenly with salt and black pepper. Heat oil in a Dutch oven over medium-high heat. Add chicken; cook 5 minutes or until browned, turning occasionally. Add onion, green bell pepper, and garlic; cook 5 minutes. Add broth and remaining 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Serve over rice.

Oxmoor House Healthy Eating Collection