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Arroz con Pollo

Arroz con pollo

Arroz con Pollo, which means rice with chicken in Spanish, is a traditional favorite with as many varieties as Hispanic cultures.

We used saffron in this recipe since it is both frequently used in Arroz con Pollo and is a popular spice here in Lancaster County. However, chipotle chile powder, red chile powder or paprika can be substituted.

Arroz con Pollo is commonly made with skin-on chicken thighs and white rice. By using skinless chicken breasts we saved about 140 calories per serving and were spared 15 extra grams of fat. Switching out the white rice for brown rice adds more fiber and nutrients that reduce the risk of developing common illnesses such as cancer, heart disease and arthritis, along with many more benefits.

Enjoy this perfect all-in-one family meal that allows the cook to take a break as the home fills with the amazing aroma of chicken and veggies simmering away on the stovetop.

INGREDIENTS:

  • 1 lb. boneless, skinless chicken breast halves cut in half
  • 1 tablespoon olive oil
  • 1 cup uncooked brown basmati or long grain brown rice
  • 1 onion, chopped into one-inch pieces
  • 1 green or red bell pepper, chopped into one-inch pieces
  • 1 clove garlic, minced
  • 2 cups low sodium chicken broth
  • ½ teaspoon salt
  • ½ teaspoon ground pepper
  • ½ teaspoon dried basil
  • ½ teaspoon ground saffron or saffron threads
  • ½ teaspoon ground turmeric
  • 1 bay leaf
  • 1 tablespoon lime juice
  • 1 cup frozen green peas
  • 1 cup chopped fresh tomatoes

INSTRUCTIONS

  1. Heat olive oil over medium-high heat in large skillet.
  2. Add chicken and sauté on one side about 5 minutes until golden brown.
  3. Turn over and sauté another 5 minutes. Remove chicken to plate and cover with aluminum foil.
  4. Add rice, onion, green pepper and garlic to skillet and sauté 4 minutes.
  5. Stir in chicken broth, salt, pepper, basil, saffron, turmeric, bay leaf and lime juice and bring to boil. Use more or less seasonings to taste.
  6. Add chicken, cover, reduce heat to low and simmer 45 minutes.
  7. Stir in peas and tomatoes and simmer another 5 minutes.
  8. Garnish with additional chopped tomatoes if desired.

Makes 4 servings.
Adapted from the LG Health Wellness Center’s “Cooking Healthy Latino Style!”

Nutritional Information
Per serving: 294 calories; 8.2g total fat (2.1g saturated, 1.1g polyunsaturated, 4.7g monounsaturated); 392.5mg sodium; 65mg cholesterol; 24.7g carbohydrate; 4g fiber; 84.5g sugars; 30.6g protein; 25.9mg potassium.

About LG Health Hub

The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.

 

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