Unlike many other stews, this one is quick enough for a weeknight. By the time instant brown rice finishes cooking, the stew is just about ready, too.
Recipe information
Yield
Serves 4; 1 1/4 cups stew and 1/2 cup rice per serving
Ingredients
Preparation
Step 1
In a small saucepan, stir together the rice and 1 cup water. Cook using the package directions, omitting the salt and margarine.
Step 2
Meanwhile, in a medium bowl, stir together the paprika, pepper, and cayenne. Add the chicken cubes, stirring to coat.
Step 3
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 5 minutes, stirring occasionally, until lightly browned (the chicken won’t be done at this point). Transfer to a plate.
Step 4
In the same skillet, cook the onion, bell pepper, and celery, still over medium-high heat, for 5 minutes, or until the vegetables begin to soften, stirring frequently.
Step 5
Stir in the garlic. Cook for 1 minute, stirring constantly.
Step 6
Stir in the tomatoes with liquid, oregano, salt, and chicken. Bring to a boil. Reduce the heat and simmer, covered, for 10 minutes, or until the chicken is no longer pink in the center and the sauce is slightly thickened. Serve the stew with the rice on the side.
Nutrition Information
Step 7
(Per serving)
Step 8
Calories: 258
Step 9
Total fat: 4.0g
Step 10
Saturated: 0.5g
Step 11
Trans: 0.0g
Step 12
Polyunsaturated: 0.5g
Step 13
Monounsaturated: 2.0g
Step 14
Cholesterol: 66mg
Step 15
Sodium: 261mg
Step 16
Carbohydrates: 24g
Step 17
Fiber: 4g
Step 18
Sugars: 10g
Step 19
Protein: 30g
Step 20
Calcium: 69mg
Step 21
Potassium: 835mg
Dietary Exchanges
Step 22
1/2 starch
Step 23
3 vegetable
Step 24
3 lean meat
