Encouraging Health and Happiness

Spanish Chicken with Saffron Rice

spanish_chicken

MEET THE CHEF
Who She Is: Cristina Urioste studied at the Wise Earth School of Ayurveda, in Asheville, North Carolina, where she learned how food can serve medicinal purposes. Now, she travels to teach others what she’s learned. “When we eat wholesome food, prepared in a nourishing environment, eaten in a mindful way, our health improves, and we experience wellness,” says Urioste.

Ingredients:

4 skinless, boneless chicken breasts*
1 tablespoon sunflower oil, divided
Juice of half a lemon
1 tablespoon extra-virgin olive oil
1 teaspoon ground cumin
1 teaspoon paprika
1 large red onion, diced
3 carrots, cut into half moons (bite-size pieces)
1 large red bell pepper, cut into small cubes
3 cloves garlic, minced
2 cups jasmine rice, rinsed
1 14-oz. can diced tomatoes (unsalted), with juice*
3 cups chicken or vegetable broth*
2 bay leaves
1/2 teaspoon crumbled saffron threads
1/4 cup chopped green olives
1 cup fresh (or frozen and thawed) peas*
Salt and pepper to taste
Chopped parsley for garnish
*Use organic when available

Preheat oven to 350 degrees. Season chicken with salt and pepper. Heat 1/2 tablespoon sunflower oil in a cast-iron skillet on high heat. Brown chicken on both sides (four minutes each side), then bake uncovered in the skillet for 25 minutes. Remove from oven, drizzle with lemon juice and olive oil and set aside, covered. After 10 minutes, slice chicken into strips.

In a pot, add cumin, paprika and remaining sunflower oil. Saute the onion, carrots and bell pepper for five minutes. Add garlic and rice and stir for one minute. Add tomatoes (with juice), chicken or vegetable broth, bay leaves and saffron. Bring to a boil and add salt to taste. Stir, cover and lower heat. Simmer for 15 to 20 minutes, or until rice is cooked.

Remove from heat, stir in sliced chicken, green olives and peas. Cover and let stand for 10 minutes. Garnish each plate with chopped parsley. Serves four. Per serving: calories, 535; fat, 12.8 grams; protein, 61.3g; carbs, 42.2g

http://www.bicycling.com/training-nutrition/nutrition-weight-loss/foods-heal?page=0,1

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