Does any one have a tasty low-fat chicken and rice recipe???

It's the fat that makes it taste so good. Here is one I found on Recipezaar.com





Nutrition Facts


Serving Size 1 (214g)





Recipe makes 6 servings





The following items or measurements are not included below:





1 1/4 cups low-sodium chicken stock





Calories 253


Calories from Fat 29 (11%)


Amount Per Serving %DV


Total Fat 3.3g 5%


Saturated Fat 0.6g 2%


Monounsaturated Fat 1.9g


Polyunsaturated Fat 0.6g


Trans Fat 0.0g


Cholesterol 22mg 7%


Sodium 656mg 27%


Potassium 378mg 10%


Total Carbohydrate 42.0g 13%


Dietary Fiber 3.2g 12%


Sugars 4.5g


Protein 13.5g 27%





Low-Fat Spanish Chicken and Rice Casserole


Recipe #71764 | 1录 hours | 20 min prep My Notes:


SERVES 6


Ingredients


1 1/4 cups arborio rice or another short-grain rice


1 small onion, chopped


1 tablespoon extra virgin olive oil


1 (14 1/2 ounce) can stewed tomatoes


1 1/4 cups low-sodium chicken stock


1 teaspoon paprika


1/2 teaspoon dried oregano


1/4 teaspoon fresh ground pepper


1 (7 ounce) jar roasted red peppers, drained and chopped


2 medium boneless skinless chicken breasts, about 1 1/4 lbs.,cut in 1 in. pieces


1 bay leaf


1/2 cup frozen green pea


Directions


1Preheat the oven to 375 degrees.


2In a 2-quart casserole, combine the rice, onion, and oil.


3Add the tomatoes, one cup of the broth, the paprika, oregano, ground pepper, roasted peppers, and chicken, and stir.


4Cover the casserole and bake 30 minutes.


5Stir in the peas and add an additional 1/4 cup broth, if needed, to keep the rice from sticking.


6Bake until the chicken is cooked through, 15 to 20 minutes.


7Remove the bay leaf and serve.Does any one have a tasty low-fat chicken and rice recipe???
Cook some diced onion, carrot and celery in some olive oil until soft, add a pinch of red pepper flakes if you like it spicy. Add a little bit more oil and ';toast'; 1 cup of white rice. Cook the rice until it's translucent, then add a can of diced tomatoes (big or small) and 1 cup of chicken broth. While that is simmering, cut up the chicken and cook in a pan coated with cooking spray. Once the rice is almost done, add the cooked chicken and a little bit of turmeric and simmer until the rice is completely done and chicken is heated through.





My mom makes this all the time and I absolutely love it! If you have some other meats on hand you can throw that in too: Shrimp, pork or sausage work REALLY well!





All measurements are approximate but make sure there is twice as much liquid as rice but you can always add more if its too dry and the rice is not quite done.Does any one have a tasty low-fat chicken and rice recipe???
chicken fried rice (not really fried)





Sautee chunks of chicken (marinated in soy sauce) in a tiny little bit of EVOO). Remove when done. To the same pan, add diced carrots and onions. Sautee til done. Remove and return the chicken and veggies to pan add some minute rice and a scrambled egg. Serve with soy sauce.
soy sauce is high in sodium. i just made this for lunch today, as a matter of fact. wok fry 2 chix breast. then i use a soy-ginger sauce, about 1/3 cup (bought in the grocery section of salad dressings) and add 2 tbl spoons of orange marmalade. cover chix well then simmer for approx. 5 min. serve with fried rice, white rice, or rice of your desire.


VERY VERY TASTY
yes, yes i do!!! jk no i dont

dermalogica