This easy one-pot comfort-food dinner is made with fresh and healthy ingredients.

Diabetic Living Magazine
Source: Diabetic Living Magazine


Ingredient Checklist


Instructions Checklist
  • In a Dutch oven, heat oil over medium-high heat; reduce heat to medium. Add chicken; cook for 12 to 15 minutes or until no longer pink (170 degrees F), turning once halfway through cooking. Remove chicken to a plate to cool. When cool enough to handle, use two forks to pull chicken apart into coarse shreds.

  • Meanwhile, add onions, mushrooms, carrot, and garlic to the Dutch oven; cook for 5 minutes, stirring occasionally. Stir in rice; cook for 1 minute more. Add broth, the water, nutmeg, and 1/2 teaspoon ground black pepper. Bring to boiling; reduce heat. Simmer, covered, for 15 minutes.

  • In a small bowl, stir together 1 can of the evaporated milk and the flour; stir into mixture in Dutch oven. Stir in the remaining can of milk. Cook and stir until bubbly.

  • Stir in spinach and the shredded chicken. Simmer for 5 minutes. Stir in lemon peel and lemon juice. If desired, sprinkle with additional ground black pepper.

Nutrition Facts

300.2 calories; protein 30.3g 61% DV; carbohydrates 31.2g 10% DV; exchange other carbs 2; dietary fiber 2.2g 9% DV; sugars 16.2g; fat 6.1g 9% DV; saturated fat 1.1g 6% DV; cholesterol 48.4mg 16% DV; vitamin a iu 4039.4IU 81% DV; vitamin c 15.9mg 27% DV; folate 115.8mcg 29% DV; calcium 379.9mg 38% DV; iron 2.4mg 13% DV; magnesium 81mg 29% DV; potassium 922.6mg 26% DV; sodium 365.2mg 15% DV.

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Rating: 4 stars
If I make it again I will probably cut back on the onion and add more rice. Using Regular or Low Fat Evaporated Milk would probably make it creamier than the Fat Free did. Read More