Chicken Recipes

CHICKEN AND RICE

Comfort food with a twist- serve with a green veggie and a salad on a cold day.

INGREDIENTS
2 Tbsp (30mL) olive oil
2 cups (395g) long-grain white rice, uncooked
1 large onion, sliced into rings
3 cloves garlic, minced
4 cups (1L) chicken broth
2 tsp (4g) allspice
1 tsp (4g) freshly ground pepper
1/2 tsp (3g) salt
4 boneless skinless chicken breast halves

1. Heat oil in a large dutch oven. Sauté onions and garlic until browned.

2. Add rice to pot and cook, stirring constantly to cover all the grains of rice with oil. They should be lightly toasted, but not dark brown. Decrease heat if it looks like the grains of rice are burning. Pour in chicken broth, add allspice, pepper, and salt.

3. Turn heat up to high. Place chicken pieces on top of rice and broth mixture, cover and simmer for 15 minutes.

4. Turn heat off and let the pot steam for 15 minutes or more. Using a large spoon, fluff the rice and turn the chicken breasts.

5. Serve 1 chicken breast with a large mound of rice.

NUTRITION FACTS
Calories: 583
Total Fat: 10g
% Calories from fat: 16%
Protein: 39g
Carbohydrate: 79g
Cholesterol: 68mg
Sodium: 1113mg