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Friday, October 23, 2015

Food Friday: Open Pan Chicken Chili

Open Pan Chicken Chili
Ingredients (serves 4)
  • 2 teaspoons olive oil
  • 3/4 pounds boneless, skinless chicken cut into cubes
  • 1 small sweet onion, thinly sliced
  • 1/2 pound small red potatoes cut into quarters, about 8 potatoes
  • Coarse saltDescription: http://a19.g.akamai.net/7/19/7125/1450/Ocellus.coupons.com/_images/showlist_icon.gif
  • Cracked pepper
  • 1 cup shredded carrots
  • 1 garlic clove, minced
  • 2 teaspoons sweet paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 (15 ounce) can whole plum tomatoes
  • 3/4 cups long grain riceDescription: http://a19.g.akamai.net/7/19/7125/1450/Ocellus.coupons.com/_images/showlist_icon.gif
  • 1 1/2 cups low sodium, fat free chicken broth
  • 1 cup frozen peas
Feel free to add guacamole or black beans as toppers.
Directions

  • Heat the oil in a non-stick paella pan, wok pan or 12-inch skillet. Add the chicken, and cook until golden brown on all sides, about 3 to 5 minutes. 
  • Remove from pan and set aside. Add the onions and potatoes and cook, stirring often, until onions have softened and are lightly golden, about 10 to 12 minutes. 
  • Season with salt and pepper.
  • Add carrots, garlic, paprika, cumin, oregano, tomatoes, rice, broth and the cooked chicken. If it appears too dry, add more liquid. 
  • Bring to a boil and immediately reduce to a simmer. 
  • Cook, covered, for 20 minutes. Remove cover, add the peas to the top without stirring in. Cover and cook 5 minutes more or until rice is cooked through and soft.



Nutritional Analysis (per serving):
Calories - 370.1  
Fat - 6.8 g  
Saturated Fat - 1.6 g 
Carbohydrates - 47.8 g  
Fiber - 7.5 g  
Protein - 28.4 g
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