100 Healthy Recipes
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Ingredients
- 1/4 cups olive oil
- 1/2 onion, chopped
- 1 teaspoons minced garlic
- 1/2 green pepper, chopped
- 1 pounds diced skinless chicken
- 1 pounds shrimp, peeled and deveined
- 15 ounces can diced tomatoes with juice
- 2 cups white rice, uncooked
- 1 cups frozen peas
- 3 1/2 cups chicken broth
- 1 teaspoons paprika
- 1/2 teaspoons saffron
- 1/4 teaspoons cayenne pepper, to taste
- 1/4 teaspoons salt, to taste
- 1/4 teaspoons black pepper, to taste
Preparation:
- Preheat oven to 375 degrees F.
- Place a large Dutch oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot.
- Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly.
- Add the rest of the ingredients and bring to a boil.
- Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot.
Diet Exchange
| Other Carbohydrates | 0.0 |
| Very Lean Meat |
3.5 |
| Fat |
1.5 |
| Milk | 0.0 |
| Vegetable |
0.5 |
| Fruit | 0.0 |
| Lean Meat | 0.0 |
| Bread/Starch |
2.5 |
Nutrition Information
| Amount Per Serving |
| Calories |
430 |
| Calories from Fat |
100 |
| Total Fat |
11g |
| Saturated Fat |
2g |
| Cholesterol |
120mg |
| Sodium |
1,030mg |
| Total Carbohydrate |
48g |
| Dietary Fiber |
2g |
| Sugars |
3g |
| Protein |
33g |
| Vitamin A | 15% |
| Vitamin C |
30% |
| Calcium |
10% |
| Iron | 25% |
