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Arroz con Pollo

Arroz Con Pollo

NUTRITION

Makes 6 servings. Per Serving:

166

Calories

4g

Fat

17g

Carbs

16g

Protein

INGREDIENTS

 

– 1/2 cup Brown rice, long-grain, uncooked

– 1 cup Water

– 1/2 teaspoon Salt, table

– 1/2 teaspoon Black pepper, ground

– 1/2 teaspoon Garlic powder

– 2 teaspoons Cumin, ground

– 12 1/2 ounces Chicken tenderloins, boneless, skinless, fresh or frozen, raw (about 2 1/4 oz per tenderloin)

– 3/4 cup Onion, fresh, peeled, 1/4″ diced

– 3/4 cup Green bell pepper, fresh, 1/4″ diced

– 3 cloves Garlic, fresh, minced (1 clove is about 1/2 teaspoon minced)

– 2 teaspoons Oregano, leaves, dried

– 3/4 cup Tomatoes with juice, canned, diced (3/4 cup = about 1/2 of a 14.5 oz can)

– 1 cup Chicken broth, low-sodium

– Nonstick cooking spray

DIRECTIONS

 

1. Combine brown rice and water in a small stockpot.

 

2. Heat on medium-high heat to a rolling boil.

 

3. Cover and reduce heat to medium. Cook about 10-15 minutes. Stir, cover, and cook an additional 10 minutes over low heat until water is absorbed. Fluff the rice gently with a fork.

 

4. In a small bowl combine seasonings: Salt, black pepper, garlic powder, and cumin.

 

5. Sprinkle chicken tenderloins with 1/2 of the seasoning mixture. Reserve the remaining seasoning mixture for step 11.

 

6. Line a baking sheet with parchment paper and lightly coat with nonstick cooking spray. Place chicken tenderloins evenly spaced on baking sheet.

 

7. Roast for 12-15 minutes. Chicken tenderloins should reach an internal temperature of 165 °F for at least 15 seconds.

 

8. While tenderloins are roasting, spray a medium skillet with nonstick cooking spray.

 

9. Place skillet over medium-high heat.

 

10. Add onion and peppers and sauté for about 3 minutes, or until vegetables are tender. Stir frequently.

 

11. Add fresh garlic, oregano, tomatoes, and the remaining seasoning mixture. Cook for 3 minutes, stirring frequently.

 

12. Add chicken broth and bring to boil.

 

13. Add cooked rice, stir well, and cover.

 

14. Cook for 7-10 minutes. Stir occasionally.

 

15. Serve one chicken tenderloin with 1/2 cup rice and vegetable mixture.