Arroz Con Pollo

Arroz Con Pollo
This low fat chicken recipe recipe uses black beans instead of peas.

Servings: 6

• Vegetable cooking oil spray
• 2 1/2 - 3 pounds lean boneless, skinless chicken breasts, fat removed
• 1 c. chopped sweet onions
• 1 tbsp. minced garlic
• 2 tsp. cumin
• 1 c. long grain white rice
• 1 can low fat chicken broth plus water to make 2 cups of liquid
• 1 - 4 ounce can chopped green chilies, with liquid
• 1/2 tsp. salt
• 1/2 tsp. ground pepper
• 1 - 15 ounce can black beans, rinsed and drained
• 1 large fresh tomato, diced
• 1/3 c. chopped fresh cilantro
• Lime wedges for garnish

Spray very large nonstick skillet or nonstick Dutch oven or a large wok over medium high heat. Rinse chicken and pat dry. Add half the chicken to skillet and brown well, 5 minutes per side. Repeat with remaining chicken. Remove from skillet. Add onions to skillet and cook, stirring until browned (add a little broth, wine or water if needed). Add garlic, cumin and rice. Cook for 1 minute, stirring constantly. Stir in broth and water, green chilies, salt and pepper. Bring to a boil and reduce heat. Return chicken to skillet, placing on top of rice. Cover and simmer over medium heat until rice is tender, 20 minutes. Stir in beans and tomatoes. Cover and simmer 5 minutes more. Stir in chopped cilantro. Serve with lime wedges.

Per Serving: 639 Calories
4g Fat (6.3% calories from fat)
74g Protein; 76g Carbohydrate
13g Dietary Fiber
132mg Cholesterol
476mg Sodium
Exchanges: 4 1/2 Grain(Starch); 8 1/2 Lean Meat; 1 Vegetable; 0 Fat.