The dish will keep a day in the refrigerator and can be frozen. If you have time, make double, and you will have another quick meal for emergencies.
Open a bag of washed, ready-to-eat salad and serve with a low-fat dressing to complete this quick meal.
Helpful hints:
• You will need 1 pound of chicken breasts with the bone cut into smaller pieces. To save time, ask the meat department to halve the breasts when you buy them.
• Any olive oil can be used in the recipe, but if you have Spanish olive oil, try it. It adds a slightly peppery flavor.
• Bijol can be used instead of saffron. It is made from ground annatto seed and often contains some cumin and oregano. Turmeric can also be substituted.
Countdown:
• Make Chicken with Rice.
• While chicken dish cooks, assemble salad.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 2, 8-ounce chicken breasts, 1 red bell pepper, 4 ripe plum tomatoes, 1 package saffron strands or bijol, 1 small package frozen petite peas and 1 small bottle dry sherry.
Staples: Olive oil, onion, garlic, long grain white rice, fat-free, low-salt chicken broth, salt and black peppercorns.
Arroz con pollo (chicken with rice)
2 8-oz. chicken breasts, with bone (skin removed)
1 Tbsp. olive oil, divided use
Salt and freshly ground black pepper
1/2 medium onion, diced (about 1 cup)
1 medium red bell pepper, sliced
3 medium garlic cloves, crushed
1/2 cup long grain white rice
1 cup fat free, low-salt chicken broth
1/2 tsp. saffron strands or bijol
1/4 cup dry sherry
4 plum tomatoes, diced
1/2 cup frozen petite peas
Heat 1/2 tablespoon oil in a nonstick skillet over medium-high heat. Cut chicken into small pieces and brown on both sides, about 2 minutes per side. Remove chicken, and season with salt and pepper.
Add remaining 1/2 tablespoon oil to skillet and sauté onions, red bell pepper and garlic without browning, 5 minutes.
Place rice in a strainer and rinse under cold water. Drain well and add to skillet. Sauté 1 minute. Add chicken broth and saffron. Bring to a simmer and add sherry and tomatoes. Cover and simmer 5 minutes. Return chicken to skillet and simmer, covered, 15 minutes more. Add peas and cook 2 minutes. Taste for seasoning and add more salt and pepper if desired. Makes 2 servings.
Per serving: 580 calories (19 percent from fat), 12.1 g fat (2.1 g saturated, 6.3 g monounsaturated), 126 mg cholesterol, 48 g protein, 60.6 g carbohydrates, 5.8 g fiber, 173 mg sodium.
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