Ingredients
- 1 Tbsp. olive oil
- 1 medium onion, chopped
- 2-3 garlic cloves, minced
- 3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
- 1 can (14.5 oz.) whole plum tomatoes in juice
- 1 rib celery, cut in 1/2-inch slices
- 1 small green bell pepper, chopped
- 1 scallion, chopped
- 1 Tbsp. tomato paste
- 1 bay leaf
- 1 tsp. dried thyme
- 1/4 tsp. dried red pepper flakes
- 1 pinch ground cloves
- 1 cup hot long-grain brown rice, cooked according to package directions
Directions
- In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
- Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
- Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving:
Calories: 235
Fat: 4 grams
Sodium: 203 miligrams
Protein: 17 grams
Carbohydrates: 33 grams
Diabetic Exchanges
2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
Source: AICR