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 skilletheat 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.

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

Nutrition Information

Nutrients Amount

Calories 556 

Total Fat 33 g

Saturated Fat 8 g

Cholesterol 94 mg

Sodium 145 mg

Total Carbohydrate 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