Recipes
Mediterranean Chicken
Ingredients:
5 Servings
Prep: 20 minutes
Cook 1¼ hours
A full-flavoured vegetable stew covers chicken thighs in this one-dish recipe – rustic Mediterranean home cooking at its best.
Tip:
♦ 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.
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)
Instructions:
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).
Notes:
Nutritional Analysis per Serving (each serving: 1 chicken thigh and 1 cup (250 mL) vegetable-rice mixture):
Calories 318, carbohydrate 31g, fiber 3g, protein 28g, total fat 9g, saturated fat 2g, sodium 337mg.
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