This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole wheat bread
Ingredients:
2 Tbsp. olive oil
2 medium onions, chopped
6 cloves garlic, minced
2 stalks celery, diced
2 medium red/greenpeppers, cut intostrips
1 cup mushrooms,chopped
2 cups uncooked wholegrain rice
3 pounds bonelesschicken breast, cut into bite-sized pieces,skin removed
1½ tsp. salt (optional)
2½ cups low-fat chicken broth
Saffron or SazónTM for color 3 medium tomatoes, chopped
1 cup frozen peas
1 cup frozen corn
1 cup frozen greenbeans
Olives or capers for garnish (optional)
Directions:
•Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red/green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
•Add whole grain rice and sauté for 2–3 minutes, stirring constantly to mix all ingredients.
•Add chicken, salt, chicken broth, water, Saffron/SazónTM, and tomatoes. Bring water to a boil.
•Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes
•Stir in peas, corn, and beans and cook for 8–10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.
Source: Recipe and Meal Planner Guide of the National Institutes of Health/National Diabetes Education Program (NDEP).
