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 salt
• 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 rice
• 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