Creole Chicken Stew

Preparation

1. Step 1

   In a small saucepan, stir together the rice and 1 cup water. Cook using the package directions, omitting the salt and margarine.

   Step 2

   Meanwhile, in a medium bowl, stir together the paprika, pepper, and cayenne. Add the chicken cubes, stirring to coat.

   Step 3

   In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 5 minutes, stirring occasionally, until lightly browned (the chicken won’t be done at this point). Transfer to a plate.

   Step 4

   In the same skillet, cook the onion, bell pepper, and celery, still over medium-high heat, for 5 minutes, or until the vegetables begin to soften, stirring frequently.

   Step 5

   Stir in the garlic. Cook for 1 minute, stirring constantly.

   Step 6

   Stir in the tomatoes with liquid, oregano, salt, and chicken. Bring to a boil. Reduce the heat and simmer, covered, for 10 minutes, or until the chicken is no longer pink in the center and the sauce is slightly thickened. Serve the stew with the rice on the side.

2. Nutrition Information

   Step 7

   (Per serving)

   Step 8

   Calories: 258

   Step 9

   Total fat: 4.0g

   Step 10

   Saturated: 0.5g

   Step 11

   Trans: 0.0g

   Step 12

   Polyunsaturated: 0.5g

   Step 13

   Monounsaturated: 2.0g

   Step 14

   Cholesterol: 66mg

   Step 15

   Sodium: 261mg

   Step 16

   Carbohydrates: 24g

   Step 17

   Fiber: 4g

   Step 18

   Sugars: 10g

   Step 19

   Protein: 30g

   Step 20

   Calcium: 69mg

   Step 21

   Potassium: 835mg

3. Dietary Exchanges

   Step 22

   1/2 starch

   Step 23

   3 vegetable

   Step 24

   3 lean meat