Chicken and Rice Stew
added 03/07/08
Serves
4
By
adding more chicken broth, you can turn this satisfying one-dish
meal into a body-warming soup. Boneless chicken thighs give a
richer flavor than chicken breasts, with a minimum amount of extra
fat. When using the chicken thighs, cook whole, then dice. If
substituting breast, cut the meat into bite-sized cubes before
cooking.
4
cups low sodium, low-fat chicken broth
3/4
lb. boneless, skinless chicken thighs or breast
3/4
cup long-grain white rice
5
cloves garlic, minced
1
bunch scallions, thinly sliced
2
cups cooked corn, green beans, peas, or a mixture of all three
2
Tbs. fresh lemon juice
1
tsp. dried dill weed
Salt
and freshly ground black pepper to taste
Combine
the broth and chicken in a large saucepan. Cover and bring to
a boil, reduce heat, and simmer, until chicken is cooked through,
about 15 minutes for thighs, 5-8 minutes for chicken breast cubes.
If using thighs, remove them from the broth with a slotted spoon
and return the broth to a boil.
Add
the rice, garlic, scallions, and vegetables. Reduce to a simmer,
cover, and cook for 10 minutes. Dice the chicken thighs and add
them to the pot. Stir in the lemon juice and dill; cook 5 minutes
longer. Taste for seasoning, adjust, and serve.
Per
serving: 285 calories; 20 g protein; 45 g carbohydrate; 4 g fat;
52 mg cholesterol; 225 mg sodium % calories from fat: 10%; from
saturated fat: 2%
