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Arroz Con Pollo Chicken and Rice

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Arroz Con Pollo Chicken and Rice
En Español

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  • Makes: 6 servings

This one skillet meal makes a quick, tasty, and healthy weeknight dinner.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 chicken (whole, cut up, skin removed)
  • 1 green pepper (chopped)
  • 1 onion (chopped)
  • 3 garlic cloves (minced)
  • 2 tomatoes (chopped)
  • 2 1/4 cups chicken broth (low-sodium)
  • 1 bay leaf
  • 1 cup rice (uncooked)
  • 1 cup peas
  • salt (to taste, optional)
  • pepper (to taste, optional)

Directions

1. In a large skillet heat oil and brown chicken on both sides.

2. Add green pepper, onion, and garlic and cook for about 5 minutes.

3. Add tomato, chicken broth, bay leaf, salt pepper to taste.

4. Cover and cook for 20 minutes.

5. Add rice, stir well, cover and simmer for 20-30 minutes longer, or until all liquid has been absorbed and chicken is tender.

6. Add peas, cook until hot.

Notes

Source: University of Illinois, Extension Service, Wellness Ways-Taste of the World

Nutrition Information

Serving Size: 1/6 of recipe (297g)
Nutrients Amount
Total Calories 556
Total Fat 33 g
Saturated Fat 8 g
Cholesterol 94 mg
Sodium 145 mg
Carbohydrates 35 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 30 g
Vitamin D 0 mcg
Calcium 46 mg
Iron 3 mg
Potassium 586 mg
N/A - data is not available
Nutrients Amount
Total Calories 556
Total Fat 33 g
Saturated Fat 8 g
Monounsaturated Fat 13 g
Polyunsaturated Fat 8 g
Linoleic Acid 7 g
α-Linolenic Acid 1 g
Omega 3 - EPA 13 mg
Omega 3 - DHA 66 mg
Cholesterol 94 mg
Carbohydrates 35 g
Dietary Fiber 3 g
Total Sugars 4 g
Added Sugars included 0 g
Protein 30 g
Minerals
Calcium 46 mg
Potassium 586 mg
Sodium 145 mg
Copper 288 mcg
Iron 3 mg
Magnesium 54 mg
Phosphorus 337 mg
Selenium 26 mcg
Zinc 2 mg
Vitamins
Vitamin A 119 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 32 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 21 mcg
Folate 123 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 12 mg
Choline 105 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
3/4 cups
Grains
1 1/4 ounces
Protein Foods
4 1/2 ounces

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