Spanish Chicken & Rice

Spanish Chicken & Rice

The recipe has less than 600 calories per serve, is as moist as can be, & the spices used to create the flavours of spanish cooking do so without any spice heat.

CAL P/SERVE
597
kJ P/SERVE
2500
FAT P/SERVE
26.4g
CARBS P/SERVE
28.3g
PROTEIN P/SERVE
54.6g
SUGAR P/SERVE
11.7g
SODIUM P/SERVE
374g
FAT
%
3.6%
ENERGY RDI%
28.7%

This Spanish flavour and the nutrition of the dish make it a real winner, whether you're watching your weight or just want something that's healthy and tasty for dinner.

This recipe is low in saturated fat, sodium and sugar, and is a good source of protein.

Ingredients

  • 1 large chicken breast (300g/10oz), skinless, cut into chunks
  • ½ large onion, diced
  • 5 cloves garlic, crushed
  • ½ Chorizo diced
  • 1.5 cups chicken stock, heated
  • 1 large tomato, chopped
  • 1 can butter beans, drained and rinsed
  • ½ cup frozen peas
  • Sprinkle of oregano
  • 1 tsp smoked paprika
  • ½ tsp sweet paprika
  • ¼ cup roasted red capsicum strips (we used jar)
  • S+P for seasoning
  • ¾ cup Arborio rice
  • 2 tbsp freshly squeezed lemon juice

Method

  1. Preheat oven 190C (375F)
  2. In a non-stick frypan heat olive oil and sautéed onions for 5 mins.  Add chorizo and sauté for a further 4-5 minutes.  Add both Paprika, oregano and 3 cloves crushed garlic and cook on med heat a further 2 minutes, ensure you don’t burn garlic, turn heat down if too hot.
  3. Add rice, stirring and coating with onion mix for 1 minute. Add stock, butter beans, paprika, stirring. Turn off heat.  Season with cracked pepper.
  4. Transfer to a small oven proof dish, squeeze lemon juice over rice.  Cover dish with two lots of foil, tightly so steam won’t escape.  Place in oven.
  5. Whilst rice is in oven, heat remaining oil in the frypan you used before and brown the chicken half way through, approx. 5 mins.  Add remaining 2 cloves crushed garlic, continue stir frying for 1 minute then take off heat.
  6. Take out rice dish from oven, sprinkle peas, tomato on top, place chicken then spread the capsicum strips around dish.  Cover tightly with foil and cook a further 15-20 mins, checking the rice if cooked.
  7. Serve with crusty bread and side salad.

Nutrition Table

Servings: 2 Serving size:717g
Average Serve Average 100g
Energy 2500 kJ 349 kJ
  597 Cal 83 Cal
Protein 54.6 g 7.6 g
Fat, total 26.4 g 3.7 g
- Saturated 7.4 g 1.0 g
Carbohydrate 28.3 g 4.0 g
- Sugars 11.7 g 1.6 g
Sodium 374 mg 52 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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