Chicken and Spanish Rice

Name: Chicken and Spanish Rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 1/2 oz, diced Chicken Breast (Broiler Or Fryers, Cooked); 1/3 cup, dry, about cup cooked Brown Rice (Raw, Unenriched); 3 tablespoons, low-sodium Tomato (Sauce, Canned, Salted); 3 tablespoons, chopped Onions (Yellow); 1 tablespoon, green, chopped Peppers (Bell); 1/2 teaspoon Olive Oil (Extra Virgin); 1/4 teaspoon, minced Garlic; a pinch Dried parsley; to taste Black pepper

Brown rice, chicken breast and a quick sofrito — 440 calories and 37 g of protein.

440kcal per serving

37gprotein

54.5gcarbs

7.3gfat

260 mgsodium

Sodium is calculated without salt added to taste.

Estimated; may vary.

Prep10 min

Cook20 min

Total30 min

Makes1 serving

DifficultyMedium

Spanish rice that carries a full portion of protein instead of sitting next to one. Cooked chicken breast and brown rice go into a skillet with onion, green pepper and garlic, and it is done in ten minutes if the rice is already made.

This is a leftovers recipe by design. A chicken breast roasted the night before is almost exactly the amount you need, and cold cooked rice actually fries better than fresh.

Watch the tomato sauce. The regular canned kind carries most of the sodium in the dish by itself, which is why the low-sodium version is worth the swap.

Ingredients

Servings

Chicken Breast (Broiler Or Fryers, Cooked)3 1/2 oz, diced (98 g)
Brown Rice (Raw, Unenriched)1/3 cup, dry, about cup cooked (63 g)
Tomato (Sauce, Canned, Salted)3 tablespoons, low-sodium (45 g)
Onions (Yellow)3 tablespoons, chopped (32 g)
Peppers (Bell)1 tablespoon, green, chopped (7 g)
Olive Oil (Extra Virgin)1/2 teaspoon (2 g)
Garlic1/4 teaspoon, minced (1 g)
Dried parsleya pinch
Black pepperto taste

Cook’s tips

This is built for leftovers — a chicken breast roasted the night before is exactly the amount you need.
Low-sodium tomato sauce matters here. The regular kind carries most of the salt in the dish on its own.
Reheat cooked chicken to 165°F, and don't leave the finished dish at room temperature longer than two hours.
Contains: none of the nine major food allergens.
The dish is already gluten-free and dairy-free as written — just check that your tomato sauce has no added wheat starch.

Method

Wash your hands and all surfaces before you start.
Cook the brown rice in unsalted water according to the package. Set it aside.
Heat the oil in a skillet over medium heat. Add the onion and green pepper and cook 5 minutes, until soft.
Stir in the garlic, parsley and black pepper and cook 30 seconds, until fragrant.
Add the tomato sauce and heat through.
Fold in the cooked rice and diced chicken. Heat until steaming, about 3 minutes.

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