- 4
Ingredients
- 1 * 1 large onion, chopped
- 1 to 2 * 1 to 2 tablespoons chopped seeded jalapeno pepper
- 1 * 1 garlic clove, minced
- 1 * 1 tablespoon olive oil
- 1-1/4 * 1-1/4 cups reduced-sodium chicken broth
- 1 * 1 can (10 ounces) diced tomatoes and green chilies, undrained
- 1 * 1 cup uncooked long grain rice
- 4 * 4 boneless skinless chicken breast halves (4 ounces each)
- 1/2 * 1/2 teaspoon salt
- 1/4 * 1/4 teaspoon pepper
- 1/4 * 1/4 teaspoon ground cumin
- 3/4 * 3/4 cup shredded reduced-fat cheddar cheese
- * Minced fresh cilantro, optional
Preparation
Step 1
* In a large skillet, saute the onion, jalapeno and garlic in oil until tender. Add broth and tomatoes; bring to a boil. Stir in rice.
* Sprinkle chicken with salt, pepper and cumin; place over rice mixture. Cover and simmer for 10-15 minutes on each side or until chicken juices run clear.
* Remove from the heat. Sprinkle with cheese; cover and let stand for 5 minutes. Garnish with cilantro if desired. Yield: 4 servings.
Editor's Note: When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.
Nutrition Facts: 1 chicken breast half with 1 cup rice mixture equals 412 calories, 11 g fat (4 g saturated fat), 78 mg cholesterol, 966 mg sodium, 44 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch, 2 fat, 1 vegetable.