Arroz con Pollo

Preparation

1. Step 1

   Preheat the oven to 350°F. Lightly spray a 13 x 9 x 2-inch casserole dish with cooking spray.

   Step 2

   Put the chicken in the casserole dish.

   Step 3

   In a small bowl, stir together the margarine, garlic, pepper, and paprika. Brush on the top side of the chicken.

   Step 4

   Bake for 15 to 20 minutes, or until the chicken is no longer pink in the center.

   Step 5

   Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion and bell pepper for 3 to 4 minutes, or until soft, stirring frequently. Reduce the heat to medium.

   Step 6

   Stir in the rice. Cook for 2 to 3 minutes, or until the rice begins to brown, stirring frequently.

   Step 7

   Stir in the broth, tomatoes, and turmeric. Bring to a simmer. Simmer, covered, for 20 minutes.

   Step 8

   Stir in the peas and chicken. Simmer, covered, for 10 minutes, or until heated through.

2. Nutrition Information

   Step 9

   (Per serving)

   Step 10

   Calories: 275

   Step 11

   Total fat: 3.0g

   Step 12

   Saturated: 0.5g

   Step 13

   Trans: 0.0g

   Step 14

   Polyunsaturated: 0.5g

   Step 15

   Monounsaturated: 1.5g

   Step 16

   Cholesterol: 66mg

   Step 17

   Sodium: 124mg

   Step 18

   Carbohydrates: 30g

   Step 19

   Fiber: 2g

   Step 20

   Sugars: 3g

   Step 21

   Protein: 31g

   Step 22

   Calcium: 29mg

   Step 23

   Potassium: 493mg

3. Dietary Exchanges

   Step 24

   2 starch

   Step 25

   3 very lean meat