Switch up the same old chicken and rice dinner with this flavor bursting tandoori spice mixture.

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with cooking spray. Set aside. In a large skillet melt the 1 tablespoon butter over medium heat. Add onion, carrot, sweet pepper, and chile pepper; cook and stir for 6 minutes. Stir in zucchini and garlic. Cook and stir for 3 minutes more.

  • Stir in broth, rice, the water, tomato paste, and 1 tablespoon of the Tandoori Spice Mixture. Bring to boiling; boil for 1 minute. Carefully pour rice and vegetable mixture into prepared baking dish. Cover tightly with foil. Bake for 45 minutes.

  • Meanwhile, sprinkle the remaining Tandoori Spice Mixture evenly over all sides of the chicken. Using your fingers, rub spices into the meat. In a large skillet melt the 1 1/2 teaspoons butter over medium-high heat. Cook chicken in hot butter about 4 minutes or just until browned, turning once halfway through cooking. Transfer chicken to plate; chill in refrigerator until needed.

  • Remove rice mixture from oven and uncover it. Arrange chicken pieces on rice mixture. Replace foil. Bake for 20 to 25 minutes more or until chicken is done (165 degrees F) and rice is tender. To serve, sprinkle with cilantro.

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Nutrition Facts

1 serving
344 calories; protein 30.1g; carbohydrates 35.4g; dietary fiber 4.1g; sugars 6g; fat 8.8g; saturated fat 3.6g; cholesterol 84mg; vitamin a iu 959.5IU; vitamin c 51mg; folate 40.1mcg; calcium 58.3mg; iron 2.9mg; magnesium 103.1mg; potassium 983.3mg; sodium 574.6mg.

3 1/2 lean protein, 2 starch, 1 vegetable