This tasty entrée, a staple in many Latin American countries, makes good use of a whole chicken and can be easily recreated in kitchens all over the world.
- 2 tbsp. vegetable oil
- 1 whole chicken, separated, skin removed
- 1 green pepper, chopped
- 1 onion, chopped
- 1 tomato, chopped
- 2¼ cups low-sodium chicken broth
- 1 bay leaf
- 3 garlic cloves, minced
- 1 cup rice
- 1 cup peas (fresh, frozen or canned)
- Salt and pepper to taste
In a large skillet, heat oil and brown chicken on all sides. Add green pepper, onion and garlic. Cook for five minutes. Then add tomato, broth, bay leaf, salt and pepper. Cover and cook for 20 minutes. Add rice; stir well. Cover and simmer for 20 to 30 minutes, or until all liquid has been absorbed and chicken is tender. Then add peas and cook until hot.
Yield: 6 servings. Each serving provides 200 calories, 4g of fat, 1g of saturated fat, 15mg of cholesterol, 70mg of sodium, 3g of fiber, 4g of sugar and 11g of protein.
Source: USDA