As it is more and more common both parents in a family will be working. As parents, everyone wants their children to eat healthily but it can be difficult to find the time to cook full meals. This meal takes less than 30 minutes to cook and is so simple your children can definitely lend a helping hand in the kitchen.
Ingredients:
- 6 chicken pieces (legs and/or breasts), skinless
- 2 teaspoons vegetable oil
- 4 cups water
- 2 tomatoes, chopped
- ½ cup green pepper, chopped
- ¼ cup red pepper, chopped
- ¼ cup celery, diced
- 1 medium carrot, grated
- ¼ cup corn, frozen
- ½ cup onion, chopped
- ¼ cup fresh cilantro, chopped
- 2 cloves garlic, chopped fine
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
- 2 cups rice
- ½ cup frozen peas
- 2 oz. Spanish olives (optional)
- ¼ cup raisins (optional)
Directions:
1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20–30 minutes or until chicken is done.
3. Remove the chicken from the pot, put it on a plate, and cover with foil. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes or until rice is done.
4. Add chicken and raisins, and cook for another 8 minutes.
Yield: 6 servings
Serving size: 1 cup of rice and 1 piece of chicken
Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 49 mg
Sodium: 352 mg
Total fiber: 4 g
Protein: 24 g
Carbohydrates: 70 g
Potassium: 551 mg