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This recipe is based on one of the most flavorful chicken and rice recipes I've ever eaten. Since it was made with lots of olive oil and chicken with the skin still on, it was rather full of calories and fat. Here is my lower fat adaptation, which I really love.
Arroz con Pollo
Serving Size : 2
2 teaspoon ground cumin seed
1/4 teaspoon turmeric (for color)
1/4 teaspoon red pepper flakes
1-1/2 tablespoons olive or canola oil
2 skinned chicken breast halves or 2 skinned
chicken thighs
1 medium onion -- diced
3-4 cloves garlic (to taste) -- minced
1 large green or red bell pepper, chopped
2 tablespoons capers -- drained
2/3 cup rice
1 10-oz. can chicken broth (College Inn low salt/fat free or Trader Joe's)
1/4 cup stuffed green olives -- roughly chopped
1 bay leaf
1/2 teaspoon salt
1/4 tsp freshly ground black pepper
1/3 teaspoon dried oregano or marjoram
Optional:
1 cup frozen peas
2-3 tablespoons fresh cilantro -- roughly chopped
Place 1/2 cup of olive oil in small pan and add
the cumin, turmeric and hot pepper flakes.
Heat on medium heat until hot but not boiling,
then remove from heat and let steep for 30
minutes.
Place oil in heavy saucepan. Heat oil on high
and place chicken pieces in pot and VERY
lightly browned. Remove chicken from pot. Turn down heat. Saute diced onions, garlic, and peppers in the flavored oil. Saute until soft and colored (do not burn garlic). Add capers and rice to the pot and cook, stirring for just about a minute. Add chicken broth, olives, bay leaf and chicken pieces and mix. Cover and cook over
medium-low heat until the rice is done. Taste
for seasoning. Add peas and cilantro just
before serving.
Notes - the more flavor you get from the spices, and slowly sauteing the onions and garlic, the less you'll miss the fat. If I don't have peas, I just fix my green beans, lima beans or asparagus and serve along the side.
According to the MasterCook calorie calculator, this dish, using breast meat and including peas, has about 530 cal. and 14 g. fat. The original had close to twice the fat.
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