|
 |
||
|
|
|||
The Recipe Instructions |
|||
Ingredients
CHICKEN
6 whole chicken legs, skinned
1 1/4 tsp salt, divided
1/2 tsp freshly ground pepper, divided
1 tbsp olive oil
2 cup chopped green pepper
2 cup chopped celery, with leaves
1 cup chopped onions
1 tbsp chopped garlic
1 tbsp cumin
1 can (16 oz.) whole tomatoes in juice
1 cup chicken broth
1 tbsp flour
2 tbsp white wine
YELLOW RICE
4 cup water
2 cup long-grain rice
1/2 tsp salt
1/4 tsp turmeric
Directions
1. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper.
Heat oil in large Dutch oven over medium-high heat. Add chicken in
two batches and cook 4 minutes per side until browned; transfer to
plate.
2. Add green pepper, celery, onions and garlic to pot; cook 5 minutes,
stirring occasionally until vegetables have softened. Add cumin; cook
30 seconds.
3. Stir in tomatoes with juice, breaking up tomatoes. Stir in broth,
remaining 1 teaspoon salt and 1/4 teaspoon pepper. Return chicken to
pot, stirring to cover with sauce. Bring to a boil; reduce heat to
medium, cover and simmer 20 minutes. Uncover and simmer 20 minutes
more until chicken is cooked through. Combine flour and wine in small
bowl. Stir into stew and cook 5 minutes.
4. Make Yellow Rice: Meanwhile, bring water to boil in medium
saucepan; stir in rice, salt and turmeric. Reduce heat; cover and
simmer 20 minutes until liquid is evaporated and rice is tender.
Makes 6 servings.
PER SERVING: Calories 460, Total Fat 8.5 g, Saturated Fat 1.5 g,
Cholesterol 104 mg, Sodium 1,109 mg, Carbohydrates 61 g, Protein 33 g
Servings: 6
Diet Spanish Chicken With Yellow Rice Recipe brought to you by Diet Recipes To-Go
|
The Atkins’ Diet
First invented by doctor atkins in the sixities, the famous atkins diet is still widely used today. Although highly controversial, it allows weight loss whilst allowing you to eat foods that are normally considered bad for diets, like bacon and hard cheeses. With the atkins diet you eat protein and fat, it is carbohydrates that need to be avoided. It is referred to as a low carbohydrate/high protein, weight loss program. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, amongst them, cereals and pasta made from white flour. Unlike other diets, on the atkins diet the foods you are encouraged to eat continues to be nutrient-rich unprocessed foods like meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. Lycopene foods (includes grapefruit, red peppers & baby jackfruit) The nutrient lypcopene is a non-synthetic coloring compound and a member of the same family of phytochemicals as carotene. Lycopene is behind the vivid red colour of quite a few foods. Intrestingly, unlike many other nutritional compounds, lycopene is not damaged if it is cooked, rather it is noticeably improved by the cooking process. . Lycoprene's key benefit is that it acts as an antioxidant and seems to be an asset in the fight to reduce the probabilty of developing cancer. Lycopene is the most efficacious fighter of singlet oxygen, which is associated with aging of the skin. It is also thought by nutritionalists to hamper the growth of atherosclerosis. |