CHICKEN AND RICE

6 chicken pieces (legs and breasts), skinless
2 tsp vegetable oil
4 cups water
2 tomatoes, chopped
1/2 cup chopped green pepper
1/4 cup chopped red pepper
1/4 cup diced celery
1 medium carrot, grated
1/4 cup corn, frozen
1/2 cup onion, chopped
1/4 cup chopped fresh cilantro
2 cloves garlic, chopped fine
1/8 tsp salt
1/8 tsp pepper
2 cups rice
1/2 cup frozen peas
2 oz Spanish olives
1/4 cup raisins

In large pot, brown chicken pieces in oil.

Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20–30 minutes or until chicken is done.

Remove chicken from pot and place in refrigerator. Add rice, peas, and olives to pot. Cover pot and cook over low heat for about 20 minutes until rice is done.

Add chicken and raisins, and cook for another 8 minutes.

Yield: 6 servings, serving size: 1 cup of rice and 1 piece of chicken

Each serving provides: Calories: 448, Total fat: 7 g, Saturated fat: 2 g, Cholesterol: 49 mg, Sodium: 352 mg, Total fiber: 4 g, Protein: 24 g, Carbohydrates: 70 g, Potassium: 551 mg,

Source: NIH