Arroz Con Pollo


I’d been looking around for a workable, mostly authentic Mexican recipe for us. Hindrance: We lack the space, tools, and cookware necessary to make many truly authentic Mexican meals. This recipe is as close as I’ve gotten, and in my opinion, it’s about as close as you’ll get from a typical American kitchen. What makes me particularly happy here is that this dish required very little tweaking to make it diet-friendly, so kudos to Mexican cooking. Not only is this dish rich and flavorful, it’s also filling and low in fat and calories.

People often assume that once they get on a diet, or at least start to eat more healthfully, that Mexican food is out. Not true! Americanized Mexican food, on the other hand, might be. If you look hard, you can find that Mexican food you love without sacrificing your waist-line.


Arroz Con Pollo
Serves 2 to 3

2 boneless, skinless chicken breasts – cubed
1/2 tsp salt
1 tsp black pepper
1/2 Tbsp paprika
1 green bell pepper – chopped
1 medium onion – chopped
3 cloves garlic – minced
1 cup brown rice – uncooked
1 can (14.5 oz) chicken broth
1/2 c dry white wine
1/8 tsp saffron (optional)
1/2 Tbsp paprika
1 (14.5 oz) can diced tomatoes
1 Tbsp parsley (fresh preferable)

Sprinkle cubed chicken with salt, pepper, and paprika. Heat a non-stick pan you trust over medium heat. Add chicken, cook until just turning golden. Remove chicken, set aside.

Add green pepper, onion, and garlic to skillet. Cook for five minutes. Add uncooked rice and stir until rick is opaque (1 to 2 minutes or so). Stir in broth, white wine, saffron (optional), and diced tomatoes. Add paprika and additional salt and pepper to taste. Return chicken to the pan, cover, and simmer for 40 minutes, stirring occasionally, or until rice is finished cooking. Once rice has finished cooking, add parsley and mix well.

Calorie Breakdown

7.1 oz boneless, skinless chicken breast [190 calories]
1/2 c uncooked brown rice [300 calories]
1/2 green bell pepper [15 calories]
1/2 medium onion [22 calories]
1/2 can (7.25 oz) chicken broth [15 calories]
1/4 c dry white wine [35 calories]
1/2 can (7.25 oz) diced tomatoes [20 calories]
TOTAL CALORIES: 597 calories



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