Nutrition per serving may change if servings are adjusted.
1 tablespoon canola oil
3 cloves garlic, minced
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch chunks
5 scallions, trimmed and chopped
2 stalks celery, chopped
1 red bell pepper, seeded and chopped
1/2 green bell pepper, seeded and chopped
1 1/8 cups uncooked long-grain rice
2 cups reduced-sodium chicken broth
1 16-ounce can tomatoes, chopped, with juice
1 tablespoon chili powder
1 teaspoon hot pepper sauce
1 teaspoon dried basil
1 teaspoon dried oregano
1/2 teaspoon cayenne pepper
1/2 teaspoon ground cumin
2/3 cup frozen peas
Salt, to taste
Heat oil in a 4-quart saucepan over medium-high heat. Add garlic and saute for 30 seconds. Add chicken and saute until flesh is opaque, about 3 minutes. Transfer the chicken to a plate and set aside.
Add scallions, celery and bell peppers and saute until softened, about 2 minutes. Add rice and stir for 1 minute. Add broth, tomatoes and their juice, chili powder, hot pepper sauce, basil, oregano, cayenne and cumin. Bring to a boil, stirring. Reduce heat to low, cover and simmer for 25 minutes. Add the frozen peas and chicken and cook until heated through, about 1 minute. Season with salt.
292 calories;5 g fat(1 g sat); 4 g fiber; 40 g carbohydrates; 22 g protein; 142 mcg folate; 42 mg cholesterol; 4 g sugars; 0 g added sugars; 2557 IU vitamin A; 61 mg vitamin C; 82 mg calcium; 4 mg iron; 432 mg sodium; 571 mg potassium