Monday, January 05, 2009

Chicken and Rice with Bell Peppers

Adapted from WeightWatchers Momentum Cookbook

I used regular brown rice; it took about 40 minutes to cook and I added some additional water after 20 minutes. We enjoyed this dish very much. --PKS

2 teaspoons olive oil
4 (5-ounce) skinned bone-in chicken thighs, trimmed
1/2 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
2 red bell peppers, diced
2 green bell peppers, diced
1 onion, finely diced
3 garlic cloves, minced
1 cup brown rice
1 (14 1/2-ounce) can diced tomatoes
1 cup water

Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Sprinkle the chicken with the oregano, 1/4 teaspoon of the salt, and the black pepper. Add the chicken to the skillet and cook until browned, about 3 minutes on each side. Transfer to a plate.

Add the remaining 1 teaspoon oil to the skillet. Add the bell peppers, onion, and garlic; cook, stirring frequently, until the vegetables begin to soften, about 4 minutes. Add the rice and cook, stirring, 1 minute longer. Add the tomatoes, water, and the remaining 1/4 teaspoon salt; bring to a boil. Reduce the heat and simmer covered, until the rice is tender, the liquid is absorbed, and the chicken is cooked through, about 20 to 40 minutes longer depending on the type of rice used.

Serves 4. Per serving (1 chicken thigh and 1 1/3 cups rice mixture): 422 cal, 10 g Fat, 6 g Fib. POINTS value: 8.

No comments:

Blog Archive