Dinners_Cookbook_508-compliant

chicken picadillo
Prep
this zesty one-pot meal is easy to throw together on a busy weeknight
2 tsp olive oil
1 large yellow onion, finely chopped
1 medium green bell pepper,
rinsed and finely chopped
1 medium red bell pepper, rinsed
and finely chopped
1½ Tbsp garlic, mashed (about 3 cloves)
12 oz boneless, skinless chicken
breast, cut into thin strips
1
/3 C no-salt-added tomato sauce
1
/3 C low-sodium chicken broth
1
/3 C lemon juice
¼ tsp ground cumin
2 bay leaves
1
/3 C water
¼ C golden seedless raisins
For garnish:
1 Tbsp fresh cilantro, rinsed, dried,
and chopped (or substitute
1 tsp dried coriander)
1 Tbsp capers, drained
2 Tbsp green olives, chopped
Tip: Serve with brown rice and black beans.
time: 15 minutes
Cook time: 25 minutes
1 Heat olive oil in a large sauté pan over medium heat.
Add the onion, bell peppers, and garlic, and sauté
until vegetables are soft, about 5 minutes.
2 Add the chicken, and stir fry for another
5–10 minutes, until chicken is no longer pink inside.
3 Add the tomato sauce, chicken broth, lemon juice,
cumin, bay leaves, water, and raisins to the
vegetables and chicken.
4 Cover the pan, and reduce the heat. Simmer for
10 minutes.
5 Remove the bay leaves, and garnish with fresh
cilantro, capers, and green olives, and serve.
yield:
6 servings
serving size:
¾ C chicken and vegetables
each serving provides:
calories 162
total fat 5 g
saturated fat 1 g
cholesterol 46 mg
sodium
133 mg
total fiber
protein
carbohydrates
potassium
2 g
18 g
13 g
380 mg
28 deliciously healthy dinners