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Spicy Rice

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From the Deep South comes this spicy rice full of vegetables and chicken. Feel free to adjust the amount of hot sauce and cayenne pepper according to taste.


Spicy Rice Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 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

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Preparation

  1. Heat oil in a 4-quart saucepan over medium-high heat. Add garlic and sauté for 30 seconds. Add chicken and sauté until flesh is opaque, about 3 minutes. Transfer the chicken to a plate and set aside.
  2. Add scallions, celery and bell peppers and sauté 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.

Nutrition

Per serving: 297 calories; 5 g fat ( 1 g sat , 2 g mono ); 43 mg cholesterol; 41 g carbohydrates; 22 g protein; 4 g fiber; 291 mg sodium; 504 mg potassium.

Nutrition Bonus: Vitamin C (99% daily value), Vitamin A (48% dv), Folate (35% dv), Selenium (32% dv), Iron (20% dv).

Carbohydrate Servings: 3

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


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Recipe Categories

Type of Dish
Main dish, poultry
Main dish, combination meal
Ethnic/Regional
Southern/Soul
Ease of Preparation
Easy
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
High potassium
Gluten free
Total Time
45 minutes or less
Servings
6
Main Ingredient
Chicken
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Holiday
Kwaanza
Mardi Gras
Style/Theme
Entertaining, casual
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