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Healthy Recipes
Southern Zesty Chicken
Bring some healthy soul food to your table with this delicious entree'. 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
Ingredients:
- 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 (preferably organic free range), 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
(As always, for the healthiest version of this recipe choose organic content as much as possible.)
Instructions:
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.
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