|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
2 tbsp olive oil, divided
12 chicken thighs (about 3-1/2 pounds), , skinned
3 cloves garlic, minced
3 cup finely chopped onion
2 cup long-grain rice, uncooked
3 cup no-salt-added chicken broth
1 cup dry white wine
1 tbsp rubbed sage
1 tbsp dried whole thyme
1 tsp salt
1/2 tsp freshly ground pepper
2 1/2 cup frozen green peas
2 cup diced plum tomato
1 package (9-oz) frozen artichoke hearts
3/4 cup roasted red bell peppers, thinly sl, iced into strips
Directions
1 Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
Add chicken and garlic; cook chicken 7 minutes on each side or until
lightly browned. Set aside.
2 Heat remaining tablespoon oil in a 5-quart Dutch oven over medium
heat. Add onion and rice; saute 15 minutes or until rice is lightly
browned. Add broth and next 5 ingredients; bring to a boil. Add
chicken mixture to pan; top with peas, tomato, and artichokes. Bake,
uncovered, at 400 deg for 50 minutes, stirring after 25 minutes.
Cover and cook 15 minutes or until liquid is absorbed. Stir well; top
with roasted bell pepper strips. Yield: 12 servings (serving size: 1
chicken thigh and 1 cup rice mixture).
CALORIES 295 (19% from fat) / PROTEIN 21g / FAT 6.2g (SAT 1.3g, MONO
2.8g, POLY 1.3g) / CARB 37.3g / FIBER 3.2g / CHOL 62mg / IRON 3.5mg /
SODIUM
323 mg cloves garlic, minced CALCIUM 53mg
From Cooking Light Magazine, Nov/Dec 1993, page 136.
Servings: 12
Diet Chicken Artichoke & Rice Casserole Jb Recipe brought to you by Diet Recipes To-Go
|
Foods containing carotenes (includes cilantro, rose hip puree and tomato ketchup) These plants are rich in carotenes believed by scientists to help in cancer prevention, particularly those cancers involving the lungs and stomach. Most also have a low calorie count, so should be a part of every weight loss regime. The Glycaemic Index Diet The gi (or glycaemic index) diet system is based on the gi (or glycaemic index), a list of foods and an indicator of the rapidity with which the carbohydrates of the food gets changed to sugar in the dieters bloodstream. The believe is that slow release types of food (ie those food types with a low Gi score), will keep you feeling full for longer and mean that you can eat less food without craving snacks all the time. It is also extremeley useful for folk with diabetes, as the low GI types of food are helpful in controlling increases in blood sugar amount. |