Chicken And Rice(Low-Fat)
A flavorful and healthy chicken and rice dish featuring fresh tomatoes, bell peppers, and aromatic spices. Perfect for a comforting weeknight meal, it combines tender chicken strips with a savory tomato-based sauce served over fluffy rice, appealing to those seeking a low-fat, hearty option.
Ingredients
Instructions
- Cut up tomatoes into large chunks.
- Cut up red bell pepper into strips.
- Slice onions into rings.
- Dissolve chicken bouillon in 1 cup water.
- Combine tomatoes, bell pepper, onions, and chicken bouillon mixture in a pot and simmer until tomatoes dissolve.
- Add salt, pepper, and garlic powder to taste.
- Cut chicken breasts into strips and add to the mixture.
- Simmer for another 30 minutes.
- Cook the rice separately.
- Serve the chicken and vegetable mixture over the cooked rice.
Tips & Substitutions
For added flavor, consider using fresh garlic instead of garlic powder. You can also substitute brown rice for white rice for a nuttier taste and higher fiber content. If you're looking to enhance the dish further, try adding some chopped fresh herbs like basil or parsley. Adjust the seasoning to your preference, and feel free to include other vegetables like zucchini or carrots.
Serving Suggestions
Serve this Chicken and Rice dish with a side of steamed vegetables or a fresh salad to balance the meal. It pairs beautifully with Chilled Cucumber Soup for a refreshing touch. For a heartier option, consider serving it with crusty bread to soak up the flavorful sauce. A sprinkle of fresh herbs on top can elevate the presentation.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, warm the chicken and rice mixture in a pan over medium heat, adding a splash of water or broth to keep it moist. Alternatively, you can microwave it, covered, in short intervals, stirring occasionally until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Chicken And Rice(Low-Fat) contains roughly 372 calories, with 7g protein, 47g carbohydrates, and 18g fat. It is an excellent source of vitamin C (81% of the Daily Value), and a good source of protein and dietary fiber. Note that it is relatively high in sodium, at 3000mg per serving (130% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use brown rice instead of white rice?
Yes, you can use brown rice, but keep in mind that it requires a longer cooking time. Make sure to adjust the liquid accordingly; brown rice typically needs about 2 to 2.5 cups of water for every cup of rice. Allow for extra simmering time to ensure the rice is cooked through and tender.
How can I make this dish spicier?
To add some heat, consider incorporating diced jalapeños or red pepper flakes when cooking the vegetables. You can also serve the dish with a side of hot sauce or sliced fresh chilies for those who prefer a spicier kick. Adjust the spices to your liking for the perfect level of heat.
What type of chicken is best for this recipe?
Skinless chicken breasts are ideal for a low-fat version of this dish, as they cook quickly and absorb the flavors well. However, you can also use thighs for a richer taste; just be aware that this will increase the fat content. For added convenience, consider using pre-cooked chicken or rotisserie chicken.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).