This is a good way to get vegetables into the meal plan. Serve with a mixed green salad and some whole-wheat bread.
2 Tbsp. olive oil
2 medium onions, chopped
6 cloves garlic, minced
2 stalks celery, diced
2 medium red or green peppers, cut into strips
1 cup mushrooms, chopped
2 cups uncooked whole-grain rice
3 pounds boneless chicken breast, cut into bite-sized pieces, skin removed
1-1/2 tsp. salt (optional)
2-1/2 cups low-fat chicken broth
Saffron for color
3 medium tomatoes, chopped
1 cup frozen peas
1 cup frozen corn
1 cup frozen green beans
Olives or capers for garnish (optional)
Heat olive oil over medium heat in a non-stick pot. Add onion, garlic, celery, red or green pepper, and mushrooms. Cook over medium heat, stirring often, for 3 minutes or until tender.
Add whole-grain rice and sauté for 2 to 3 minutes, stirring constantly to mix all ingredients.
Add chicken, salt, chicken broth, water, saffron, and tomatoes. Bring water to a boil.
Reduce heat to medium-low, cover, and let the casserole simmer until water is absorbed and rice is tender, about 20 minutes.
Stir in peas, corn, and beans and cook for 8 to 10 minutes. When everything is hot, the casserole is ready to serve. Garnish with olives or capers, if desired.
Meat - 5 1/3
Bread - 3
Vegetable - 1
Fat - 1 1/3
Note: Diabetic exchanges are calculated based on the American Diabetes Association Exchange System.