A full-flavoured one-dish stew – rustic Mediterranean home cooking at its best.


Here is an opportunity to check labels – if you use regular brown rice, it will require a longer cooking time than if you use the faster-cooking parboiled whole grain one that we used in this recipe.

Makes 5 servings
Cooking time: 1.25 hours


A full-flavoured vegetable stew covers chicken thighs in this one-dish recipe – rustic Mediterranean home cooking at its best.

Prep: 20 minutes 

  • 5  skinless chicken thighs or drumsticks  (1¼ lb/625 g)  5
  • ½ tsp  paprika  2 mL
  • ¼ tsp  freshly ground pepper  1 mL
  • 1 tsp  olive oil  5 mL
  • ½ cup  chopped onion  125 mL
  • ½ cup  chopped sweet green or red pepper  125 mL
  • ½ cup  water  125 mL
  • 1  can (28 oz/796 mL) diced tomatoes, undrained  1
  • ¾ cup  parboiled brown or white rice  175 mL
  • 2  cloves garlic, sliced  2
  • chopped fresh parsley and black olives (optional) 


  1. Sprinkle chicken thighs with paprika and pepper. In large non-stick skillet, heat oil over medium heat; brown thighs all over. Transfer to deep 6-cup (1.5 L) casserole.
  2. In same skillet, cook onion and green pepper in water for 5 minutes. Add tomatoes with juice, rice and garlic; spoon over meat in casserole.
  3. Cover and bake in 325º F (160º C) oven for 1¼ hours or until liquid is absorbed and rice is cooked.
  4. Place 1 thigh and 1 cup (250 mL) vegetable-rice mixture on each plate. Garnish with parsley, and black olives (if using). 


Canada’s Choice per Serving: 2 Carbohydrates, 3 Meat & Alternatives

Recipe reprinted with permission from Canada’s 250 Essential Diabetes Recipes, Sharon Zeiler, Robert Rose Inc., 2011, http://www.robertrose.ca.

Nutritional Information

Per Serving
1 chicken thigh and
1 cup (250 mL)
vegetable-rice mixture
Calories 318
Total fat 9 g
Saturated fat 2 g
Sodium 337 mg
Carbohydrates 31 g
Fiber 3 g
Protein 28 g

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