1 can (14.5 ounces) reduced sodium chicken broth
1 cup water
2 cloves garlic, minced
2 cinnamon sticks whole
1 tablespoon coriander
1 teaspoon cumin
2 teaspoons onion powder
1 teaspoon ground ginger
1/2 teaspoon ground turmeric
1/8 teaspoon cayenne pepper
3/4 cups uncooked long grain rice
3 boneless, skinless chicken breasts cut into 1/2 inch cubes
1 cup frozen peas
1/2 cup reduced calorie apricot preserves


Combine the first 10 ingredients in a medium saucepan and bring to boil. Stir in the rice and return to boil. Reduce heat, cover and simmer about 10 minutes. Add the chicken and simmer covered until chicken is almost done, between 5-10 minutes. Add the apricot preserves and peas and continue simmering covered until chicken is no longer pink in the center. Additional water can be added to keep ingredients moist. Discard cinnamon sticks before serving.

Makes 4 servings


Serving Size: 12 ounces


Nutrients per serving:

Calories: 431
Total fat: 3 grams (6% of calories)
Saturated fat: 1 gram
Cholesterol: 103 mg
Sodium: 442 mg
Carbohydrate: 55 grams (51% of calories)
Protein: 47 grams (47% of calories)
Dietary fiber: 5 grams

 


Exchanges per serving*:
Starch/Bread 2
Lean Meat 6
Vegetable 0
Fruit 0
Non-fat Milk 0
Fat 0
Other Carbohydrate 1 1/2