Saucy Mediterranean Chicken with Rice
“The hints of Mediterranean flavour in this chicken dish make it a family favourite.” —Tabitha Alloway, Edna, Kansas
| Servings | Cook Time |
| 4servings | 30minutes |
| Servings |
| 4servings |
| Cook Time |
| 30minutes |
Ingredients
- 3/4 cup water
- 3 tbsp tomato paste
- 2 tbsp lemon juice
- 3/4 tsp salt
- 1 tsp chili powder
- 1/2 tsp garlic powder
- 1/2 tsp ground ginger
- 1/4 tsp ground fennel seed
- 1/4 tsp ground turmeric
- 1 tsp ground coriander optional
- 3 tbsp olive oil
- 1 medium onion chopped
- 1 lb boneless skinless chicken breasts cut into 1-inch cubes
- 3 cups hot cooked rice
- minced fresh parsley optional
Portions: servings
Units:
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Ingredients
Portions: servings
Units:
|
Instructions
- In a small bowl, mix the water, tomato paste, lemon juice, salt, chili powder, garlic powder, ginger, fennel, turmeric and, if desired, coriander until smooth.
- In a large skillet, heat oil over medium-high heat. Add onions; cook and stir until tender. Stir in chicken; brown 3-4 minutes. Pour water mixture into pan.
- Bring to a boil. Reduce heat; simmer, uncovered, until chicken is no longer pink, 8-10 minutes. Serve with rice. If desired, top with parsley.
Recipe Notes
Test Kitchen tips
- Freeze leftover tomato paste on a waxed paper-lined baking sheet in 1-tablespoon mounds. Once frozen, transfer to a zip-top freezer bag.
- Long grain rice triples when cooked and instant rice doubles. So you'll need 1 cup uncooked long grain or 1-1/2 cups uncooked instant to yield about 3 cups hot cooked rice.
Nutrition Facts
3/4 cup chicken mixture with 3/4 cup rice: 394 calories, 13g fat (2g saturated fat), 63mg cholesterol, 527mg sodium, 40g carbohydrate (3g sugars, 2g fibre), 27g protein.
Diabetic Exchanges: 3 lean meat, 2-1/2 starch, 2 fat.
