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# Healthy Recipes: Chicken and Rice
- URL: https://www.foodconsumer.org/chicken_and_rice_0606100847/
- Published: 2010-06-06T21:47:00.000Z
- Updated: 2026-09-22T16:07:14.000Z
- Description: A one-pot dish of skinned chicken browned in oil, then simmered with tomatoes, peppers, celery, carrot, corn, onion, cilantro and garlic before rice, peas, olives and raisins go in. Taking off the skin cuts saturated fat. Six servings at 448 calories and 352 mg sodium each.
- Author: Food Consumer
- Tags: Cooking, Recipes & Dining, #vivvo-import

Chicken and Rice

Take the skin off chicken to lower saturated fat and calories.

6 chicken pieces (legs and breasts), skinned

2 teaspoons vegetable oil

4 cups water

2 tomatoes, chopped

1/2 cup green pepper, chopped

1/4 cup red pepper, chopped

1/4 cup celery, diced

1 medium carrot, grated

1/4 cup corn, frozen

1/2 cup onion, chopped

1/4 cup fresh cilantro, chopped

2 cloves garlic, chopped fine

1/8 teaspoon salt

1/8 teaspoon pepper

2 cups rice

1/2 cup frozen peas

2 ounces Spanish olives

1/4 cup raisins 

In a large pot, brown chicken pieces in oil.

Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20 to 30 minutes or until chicken is done.

Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.

Add chicken and raisins and cook for another 8 minutes.

Yield: 6 servings--Serving size: 1 cup rice and 1 piece chicken

Each serving provides:

Calories: 448 

Total fat: 7 g 

Saturated fat: 2 g 

Cholesterol: 49 mg 

Sodium: 352 mg 

Calcium: 63 mg 

Iron: 4 mg

(from nih.gov)