This recipe is modified from the chicken stew recipe on page 162 of the Weight Watchers Annual Recipes for Success 2003 cookbook. This book was a nice little 50 cent find at the local Goodwill. The recipe is easy and tasty. Sorry guys – I am obviously not a photographer. It makes 4 servings.
Fiery Chicken and Rice Stew
1 (5 ounce) package yellow rice (such as Vigo)
1 pound boneless, skinless chicken breast, cut into bite-sized pieces
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1 tablespoon olive oil
1 cup chopped yellow onion
1/2 cup chopped green bell pepper
4 garlic cloves, minced
2 cups vegetable stock
1 (14.5 ounce) can diced tomatoes
1 tablespoon balsamic vinegar
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 teaspoon ground red pepper
Prepare rice according to package directions, omitting salt and fat.
Sprinkle chicken evenly with salt and pepper. Heat oil in a dutch oven over medium-high heat. Add chicken; cook for 5 minutes or until browned, turing occasionally. Add onion, green bell pepper, and garlic; cook for 5 minutes. Add broth and remaining 5 ingredients; bring to a boil and simmer 10 minutes. Serve over rice.
By my calculations – per serving – Calories: 344, Total Fat: 4.7g, Sa.t Fat: 0.5g, Carbs: 47.2g, Fiber: 6g, Protein: 27.4g