One-Dish Chicken & Rice (Asopao de Pollo)

Preparation

1. Heat oil in a Dutch oven over medium-high heat. Add chicken, chiles, onion, oregano, paprika and salt and cook, stirring, until the onions have softened, 3-5 minutes.
2. Add tomato sauce, tomato, pimientos, olives, capers and water and bring to a boil. Stir in rice; return to a boil. Reduce heat to a simmer and cook, uncovered, until the sauce is thick, the rice is tender and the chicken is cooked through, 35-45 minutes
3. Stir in cilantro and serve.

Tips

Note: Anaheim chiles (a.k.a. New Mexico chiles) are 7-10 inches long, ripen from green to red and are mildly spicy. Poblano peppers (sometimes called pasilla peppers) are dark green in color, about 6 inches long and can be fiery or relatively mild; there’s no way to tell until you taste them. The two can be used interchangeably and are found at most large supermarkets.

Per serving: 451 calories; 14 g fat (3 g saturated fat, 6 g mono unsaturated fat); 85 mg cholesterol; 51 g carbohydrates; 30 g protein; 5 g fiber; 635 mg sodium; 518 mg potassium

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (25% dv), Magnesium (30% dv), Iron (20% dv).

Exchanges: 3 starch, 1 vegetable, 3 lean meat

Contributed by: EatingWell.com