foodconsumer.org: Healthy Recipes:Southern Zesty Chicken

Healthy Recipes:Southern Zesty Chicken
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admin on 09/15/2009 22:16:00
 
SOUTHERN ZESTY CHICKEN
Bring some healthy soul food to your table with this delicious entrée.
Featuring lean chicken and black-eyed peas, this dish is full of fiber and
protein. Hot sauce and mustard seed add zesty spice to this southern staple. And
some studies show that a diet rich in whole grains, like the brown rice here,
and legumes may help reduce your risk of colorectal and other cancers.
ZESTY CHICKEN WITH RICE AND BLACK-EYED PEAS
*1 tsp. paprika 	* 1/4 tsp. red pepper flakes 	* 1/4 tsp. celery salt 	* 1/4
tsp. mustard seed 	* 1/8 tsp. cinnamon 	* 1/8 tsp. ginger 	* 4 skinless,
boneless chicken breasts, 1 lb. total 	* 2 Tbsp. olive oil, divided 	* 2 cloves
garlic, minced 	* 1 large onion, chopped 	* 1 tsp. hot sauce 	* 1 cup brown
basmati rice, cooked per package directions 	* 1 (15 oz.) can unsalted
black-eyed peas, rinsed and drained 	* 1/4 cup green onions, sliced
Preheat oven to 350 degrees.
In a small bowl, combine paprika, red pepper, celery salt, mustard seed,
cinnamon and ginger. Sprinkle the spice rub over chicken.
Heat 1 tablespoon oil in large ovenproof skillet over medium heat. Add chicken
to skillet and cook 2 minutes on each side. Place skillet in oven and bake for
10-15 minutes or until chicken is cooked. Remove from oven, cover and keep warm.
Heat 1 tablespoon oil in large saucepan over medium-high heat. Add garlic and
onion and sautŽ 3 minutes. Stir in hot sauce, cooked rice and black-eyed peas.
Cook approximately 3 minutes, stirring often until thoroughly heated.
Off heat, sprinkle the rice mixture with green onions, top with chicken and
serve.
Makes 4 servings.
Per serving: 330 calories, 10 g. total fat (1.5 g. saturated fat), 27 g.
carbohydrate,
33 g. protein, 5 g. dietary fiber, 160 mg. sodium.