Arroz con Pollo

From EatingWell: January/February 2011

Arroz con pollo, or chicken cooked with rice, is a common dish in Spain, Latin America and the Caribbean. We use quick-cooking brown rice here to help you get this on the table in just 40 minutes. Serve with a mixed green salad tossed with cilantro-lime vinaigrette.

Makes: 4 servings, 2 pieces & 3/4 cup rice each

Active Time: 40 minutes

Total Time: 40 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 1/2 pounds bone-in chicken thighs and/or drumsticks (about 8 pieces), skin removed, trimmed
1/2 teaspoon salt, divided
2 tablespoons canola oil
1 large onion, chopped
4 cloves garlic, minced
1/2 cup tomato sauce
1 1/4 cups reduced-sodium chicken broth
1 cup instant brown rice
1 cup frozen mixed vegetables, thawed

Preparation

Sprinkle chicken with 1/4 teaspoon salt. Heat oil in a Dutch oven over medium-high heat. Reduce heat to medium and add half the chicken pieces, skinned-side down. Cook until browned on one side, 4 to 8 minutes. Transfer to a plate. Repeat with the remaining chicken; transfer to the plate.
Add onion, garlic and tomato sauce to the pot and cook, stirring, for 1 minute. Add broth and the remaining 1/4 teaspoon salt; bring to a boil. Stir in rice, return the chicken to the pot, cover and simmer until an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, 8 minutes. Stir in vegetables, cover and cook until heated through, about 2 minutes. Serve the chicken over the rice.

Nutrition

Per serving: 378 calories; 16 g fat ( 3 g sat , 7 g mono ); 87 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 735 mg sodium; 506 mg potassium.

Nutrition Bonus: Vitamin A (70% daily value), Zinc (24% dv), Magnesium & Vitamin C (17% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 1 vegetable, 3 1/2 lean meat, 1 fat

More From EatingWell

Healthy Summer Dessert Recipes for the 4th of July

If you’re looking for a new recipe to make for your 4th of...

Healthy Cherry Dessert Recipes

Whether you have fresh cherries or sour cherries on hand or...

Healthy Indian Eggplant Recipes

Indian spices flavor the eggplant in our healthy Indian...

Healthy Baked Eggplant Recipes

Eggplant is a versatile vegetable that takes the place of...
Healthy Grilled Eggplant Recipes

Eggplant slices are sturdy enough to stand up to the fire of...

Healthy Mediterranean Pasta Recipes

Fresh pasta tossed with hearty vegetables, herbs and olive...

Easy Summer Salad Recipes

When the weather gets warmer, make a healthy summer salad...

Protein-Packed Snack Recipes

Eating healthy snacks is a good way to stave off hunger pangs...
Protein-Packed Dinner Recipes

Recharge after a long day or intense workout with one of our...

Healthy Memorial Day Recipes

This Memorial Day, throw a barbecue or picnic with these...

Thai Chicken Recipes

Try making Thai at home with these easy Thai chicken recipes...

Thai Vegetarian Recipes

The flavors of Thai food, including red curry, peanut butter...
Thanksgiving Drink Recipes

If you need new ideas for drinks to serve at Thanksgiving...

Thanksgiving Casseroles That Won’t Pack on the Pounds

Casseroles, such as sweet potato casserole and green bean...

Healthy Ricotta Recipes

Ricotta isn’t just for lasagna and cannoli. With these...

Healthy Fish Taco Recipes

Take a break from classic taco fillings and try making a...