Chicken & Brown Rice
Prep time: 10 minutes
Cook time: 45 minutes
1 1/2 tsp olive oil
1 lb chicken breast (or 1 c cooked and chopped)
1 large carrot, diced
1 celery stalk, diced
1/4 leek or scallion, thinly sliced
1/3 c brown rice
2 tsp thyme
1 can (14.5 oz) no-salt-added diced tomatoes, including juice
6 c low-sodium chicken stock
1. Heat olive oil in medium saucepan. Add chicken and saute until cooked. Transfer chicken to a plate and set it aside to cool. (If you're using cooked chicken, skip this step.)
2. Add carrot, celery, and leek to saucepan. Saute about 3 minutes, then stir in brown rice and thyme. Cook 5 minutes longer, stirring occasionally. When chicken is cool, chop into pieces and add to saucepan.
3. Add tomatoes and chicken stock. Bring to a boil, then lower heat and simmer 25 to 30 minutes, until rice is cooked. Add salt and pepper to taste, and serve.
Makes 4 servings. Per serving: 220 cal, 5.8 g fat (1.4 g sat), 24 g carbs, 251 mg sodium, 3 g fiber, 21 g protein
