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Chicken and Bayou Vegetables
Level - Easy
INGREDIENTS:
Cooking Spray
12 ounces boneless,
skinless chicken breast, all visible fat discarded, cut into ½- inch pieces
1 medium green bell pepper,
chopped
½ large onion, chopped
1 medium rib of celery,
thinly sliced
1 14.5- ounce can
no-salt-added diced tomatoes, undrained
1 Cup fresh or frozen orka
½ cup water
2 medium dried bay leaves
1 teaspoon salt-free Cajun
or Creole seasoning blend
1 teaspoon dried thyme, crumbled
½ teaspoon sugar
¼ cup snipped fresh parsley
1 tablespoon olive oil
(extra virgin preferred)
¼ teaspoon salt
1 Cup uncooked instant rice
(white or brown)
DIRECTIONS:
Lightly spray a Dutch oven with cooking spray. Heart over medium-high heat. Cook the chicken for 2 minutes, or until
beginning to lighty brown, stirring frequently.
The chicken will still be a bit pink in the center. Transfer the chicken
to a plate. Cover to keep warm. Set aside.
In the Dutch oven, stir together the bellpepper, onion, and celery. Lightly spray with cooking spray. Cook for 3 minutes, still over medium-high
heat, or until the onion is soft, stirring frequently. Stir in the tomatoes with liquid, orka,
water, bay leaves, seasoning blend, thyme, and sugar. Bring to a boil. Stir. Reduce the heat and simmer, covered,
for 20 minutes, or until the celery is tender and the mixture is slightly
thickened. Stir in the parsley, oil,
salt, and chicken with any accumulated juices.
Remove from the heat and let stand , covered, for 15 minutes, or until
the chicken is no longer pink in the center.
DISCARD the bay leaves.
Meanwhile, prepare the rice using the package directions, omitting the
salt and margarine.
Spoon the rice into bowls. Ladle the chicken mixture over the rice.
Serves 4 – 1 cup chicken and ½ cup rice per serving
Dietary Exchanges: 1 starch, 2 vegetable, 2 ½ lean meat
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