Thursday, August 20, 2009

Brown Rice & Chicken

For when I feel a need for healthy comfort food. Whole grain, protein, plenty of veggies, lowfat, lots of taste - what's not to love?

2 - 3 pieces frozen boneless skinless chicken breast
1- 2 cloves garlic, minced
2 T olive oil
1 cup short grain brown rice
1 onion, chopped
1 cup broth (if using fresh tomatoes, use another 1/2 cup broth)
1 small can whole tomatoes in juice OR 4 fresh plum tomatoes, chopped
1 t. smoked paprika
1 - 2 yellow summer squash, sliced
(other veggies as you desire: carrots, green beans, winter squash cubes, corn, etc.)
more olive oil or butter
Peccorino Romano cheese (grated)

Defrost the frozen chicken for 5 - 10 minutes by placing it in a plastic bag partially submerged in warm water. (It doesn't need to be completely defrosted.) Heat the olive oil in a Dutch oven, and sear the chicken until a little browned on each side. Remove the chicken to a plate (it will only be partially cooked - that is OK).

Cook the garlic, onion, paprika, and brown rice in the Dutch oven and then add the broth and tomatoes. If using canned tomatoes, break them up into pieces. If the broth is not salted, add 1/2 tsp salt. Bring to a boil, then turn down to simmer. Place the chicken on top of the rice, sprinkle with some more paprika. Cover and cook for 20 minutes. Then arrange the squash on top, drizzle on some olive oil or dot with butter. Sprinkle with Romano cheese. Cover and cook 10 more minutes. Turn off heat and let stand 5 more minutes.

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