Spanish Rice with Chicken

This dish is a great source of lean protein and fiber-rich vegetables, making it a satisfying, low-fat meal.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (4 servings), not per serving.

• 1/2 cup onion, chopped · 31 kcal in the whole recipe
• 1/2 cup green pepper, chopped · 18 kcal in the whole recipe
• 1/3 cup celery, sliced · 6 kcal in the whole recipe
• 1/2 cup dry rice · 456 kcal in the whole recipe
• 1 teaspoon vegetable oil · 46 kcal in the whole recipe
• 1 can (14.5 ounces) low-sodium tomatoes · 185 kcal in the whole recipe
• 1 1/2 cups canned chicken · 366 kcal in the whole recipe
• 3/4 cup water
• 1/2 teaspoon chili powder
• black pepper to taste

Method

1. Sauté the chopped onion, green pepper, celery, and dry rice in vegetable oil in a large saucepan over medium heat for about 5 minutes until the vegetables are soft.

   

2. Drain the canned tomatoes, reserving the liquid, and chop them into small pieces.

   

3. Add the chopped tomatoes, reserved tomato liquid, canned chicken, water, chili powder, and black pepper to the saucepan with the rice mixture.

   

4. Bring the mixture to a boil, stir well, then cover and simmer on low heat for about 25 minutes until the rice is tender.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.