From: AICR
Servings: 6
1 Tbsp olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5oz) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp tomato paste
1 bay leaf
1 tsp dried thyme
1/4 tsp dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
1. In 3-quart Dutch oven, heat oil over medium-high heat. Add onion
and garlic. Saute, stirring frequently, until onion is tender but
not brown, about 4 minutes. Add chicken and cook, stirring, until
pieces are white on all sides.
2. Add tomatoes with liquid, breaking up with spoon. Mix in celery,
bell pepper, scallion and tomato paste. Stir in bay leaf, thyme,
pepper flakes and cloves. Bring to a boil, then reduce heat and
simmer until chicken is cooked and sauce has thickened, about
20 minutes.
3. Remove bay leaf. Stir rice into chicken mixture until well combined.
Servings: 6
Nutrition per Serving:
235 Calories, 4g Fat, 17g Protein, 203mg Sodium, 33g Carbs
Exchanges: 2 Low-Fat Meat, 2 Bread/Starch, 1 Vegetable
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