Fiery Chicken and Rice Stew

Gluten Free
Dairy Free
Health score
17%
Fiery Chicken and Rice Stew
35 min.
4
338kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • 0.5 teaspoon pepper black divided freshly ground
  • 14.5 ounce canned tomatoes diced canned
  • cup less-sodium chicken broth fat-free
  •  garlic cloves minced
  • 0.5 cup bell pepper green chopped
  • 0.3 teaspoon ground pepper red
  • teaspoon penzey's southwest seasoning dried italian
  • teaspoon olive oil 
  • cup onion chopped
  • ounce rice mix yellow (such as Vigo)
  • 0.3 teaspoon salt 
  • pound chicken thighs boneless skinless cut into bite-sized pieces

Equipment

  • dutch oven

Directions

  1. Prepare rice according to package directions, omitting salt and fat.
  2. Sprinkle chicken evenly with salt and black pepper.
  3. Heat oil in a Dutch oven over medium-high heat.
  4. Add chicken; cook 5 minutes or until browned, turning occasionally.
  5. Add onion, green bell pepper, and garlic; cook 5 minutes.
  6. Add broth and remaining 4 ingredients; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
  7. Serve over rice.

Nutrition Facts

Calories338kcal
Protein32.28%
Fat17.1%
Carbs50.62%

Properties

Glycemic Index
71.3
Glycemic Load
20.71
Inflammation Score
-6
Nutrition Score
20.273913155431%

Flavonoids

Luteolin
0.89mg
Isorhamnetin
2mg
Kaempferol
0.28mg
Myricetin
0.06mg
Quercetin
8.58mg

Nutrients percent of daily need

Calories:338.35kcal
16.92%
Fat:6.42g
9.87%
Saturated Fat:1.46g
9.1%
Carbohydrates:42.75g
14.25%
Net Carbohydrates:38.97g
14.17%
Sugar:7.46g
8.28%
Cholesterol:107.73mg
35.91%
Sodium:619.62mg
26.94%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.26g
54.51%
Selenium:33.52µg
47.88%
Vitamin B3:8.67mg
43.33%
Vitamin B6:0.86mg
43.04%
Manganese:0.79mg
39.37%
Vitamin C:28.43mg
34.46%
Phosphorus:314.11mg
31.41%
Vitamin B5:2.17mg
21.68%
Potassium:756.39mg
21.61%
Copper:0.39mg
19.26%
Vitamin B2:0.31mg
18.06%
Iron:3.06mg
16.99%
Zinc:2.55mg
16.99%
Vitamin B1:0.24mg
16.3%
Magnesium:65.13mg
16.28%
Fiber:3.78g
15.13%
Vitamin B12:0.84µg
13.99%
Vitamin K:14.58µg
13.89%
Vitamin E:1.88mg
12.55%
Calcium:84.29mg
8.43%
Folate:32.21µg
8.05%
Vitamin A:380.03IU
7.6%
Source:My Recipes