CHICKEN, SAUSAGE AND RICE SKILLET DINNER
Prep time: 25 minutes. Start to finish: 55 minutes.
Note: A crisp green salad makes the perfect partner to this hearty dish.
• 6 skinless chicken thighs
• 1/2 tsp. salt, divided
• Freshly ground black pepper to taste
• 2 tsp. olive oil
• 12 oz. turkey or turkey-kielbasa sausage, cut into 1/2 -in. slices
• 1 small onion, chopped
• 1 red bell pepper, chopped
• 2 garlic cloves chopped
• 2 c. medium-grain rice
• 1/2 tsp. dried thyme
• 4 c. low-sodium chicken broth
• 1 medium tomato, chopped
•1/2 c. frozen peas
Preheat oven to 400 degrees. Season the chicken with 1/4 teaspoon salt and pepper to taste.
Heat oil in a large ovenproof skillet or sauté pan over medium high heat. Cook the chicken thighs for about 4 minutes on each side, or until they are well browned and transfer to a plate. Add the sausage to the pan and sauté it until it is lightly browned, about 3 minutes. Using a slotted spoon, transfer to the plate with the chicken.
Lower the heat to medium and add the onion, pepper and garlic. Sauté until the vegetables are softened, about 6 minutes. Add in the rice, thyme and remaining 1/4 teaspoon salt. Stir to coat the rice with the oil and cook for about 1 minute.
Stir in the broth and tomato and bring to a boil. Arrange the chicken and sausage in the pan and carefully transfer to the oven. Cook for 15 minutes and add in the peas. Cook for another 10 minutes or until the liquid has been absorbed and the chicken has cooked through. Let stand for 5 minutes before serving.
Nutrition information per serving:
Calories 530 Fat 15 g Sodium 670 mg
Carbs 60 g Sat fat 4 g Calcium 66 mg
Protein 37 g Chol 95 mg Fiber 2 g
Diabetic exchanges per serving: 4 bread/starch, 4 lean meat, 1/2 fat.