| | | | 1 1/2 |  | cups long-grain white rice | | | | | | Hot water(about 150°) | | | | | 1 1/2 | | cups canned tomatoeswith juice | | | | | 1/2 | | cup finely chopped red onion | | | | | 2 | | garlic cloves, minced | | | | | 5 | | teaspoons dried oregano | | | | | 2 | | teaspoons cumin | | | | | 2 | | teaspoons chili powder | | | | | 1 1/2 | | teaspoons salt | | | | | 3/4 | | teaspoon freshly ground black pepper | | | | | 3 | | whole chicken breasts, bone in and skin removed, each half cut into three triangular pieces | | | | | 3 | | tablespoons canola oil | | | | | 1 | | small jalapeño pepper, seeded, deveined, and minced | | | | | 2 1/2 | | cups Homemade Chicken Stock , or canned low-sodium chicken broth, skimmed of fat | | | | | 1 | | cup frozen baby peas, thawed | | | | | 10 | | cherry tomatoes, cut in half | | | | | | Cilantro, for garnish, optional | | | | | 1. Preheat oven to 375°. Place rice in a medium bowl, and cover with 2 inches of hot water. Let rice soak 10 minutes. Transfer to a colander, and drain. Rinse with cold water, and set aside. | | | | | 2. Place canned tomatoes, onion, and garlic in the jar of a blender. On high speed, blend the mixture until puréed, about 30 seconds. Set aside. In a small bowl, combine 4 teaspoons oregano with cumin, chili powder, 1 teaspoon salt, and 1/2 teaspoon black pepper. Rub each piece of chicken with the mixture, and set aside. | | | | | 3. Heat 2 tablespoons oil in a large Dutch oven. Cook the chicken in two batches over medium-high heat until browned on each side, about 2 minutes per side. Add 1 tablespoon oil to pot before browning second batch. Transfer all chicken to a bowl, and set aside. Add reserved rice to the remaining oil in pot, and cook over medium-low heat, stirring, until rice becomes slightly golden, about 2 minutes. Add jalapeño, and cook 1 minute more. Add tomato purée, and cook, stirring, until the liquid has been absorbed, 2 to 3 minutes. Add remaining 1 teaspoon dried oregano, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Add broth, peas, cherry tomatoes, and chicken; bring to a simmer over high heat. | | | | | 4. Cover, and transfer pot to oven. Bake until chicken is cooked through and liquid has been absorbed, 25 to 35 minutes. Garnish with cilantro, and serve warm. | | | | | | Per serving: 551 calories, 12 g fat, 143 mg cholesterol, 43 g carbohydrate, 910 mg sodium, 59 g protein, 3 g dietary fiber.
WW Points: 11
Cal: 551 ; Fat: 12 ; Fiber: 3 |
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