All right. Truth be told, this recipe takes a good bit longer than our usual 10-minute recipes. It really takes about 45 minutes, but you could shave some serious time off by using precooked rice. Otherwise, start the rice, knock out a couple of 10-Minute Trainer® workouts while you’re waiting, and before you know it, it’s chicken time!
- 4 skinless, boneless chicken breast halves, cut into 1-in. strips
- 2 cups brown rice
- 3 Tbsp. olive oil
- 4 cups water
- 3/4 tsp. salt
- 1 can low-sodium diced tomatoes
- 1 cup low-sodium chili sauce
- 1-1/2 cups green pepper, chopped
- 1-1/2 cups celery, chopped
- 1/4 cup onion, chopped
- 2 cloves garlic, minced
- 1 Tbsp. fresh basil (or 1 tsp. dried), chopped
- 1 Tbsp. fresh parsley (or 1 tsp. dried), chopped
- 1/4 tsp. crushed red pepper
Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and cook for about 30 minutes, until rice is soft. In a deep skillet, heat 1 Tbsp. of olive oil on high. Cook chicken in skillet until juices run clear when chicken is pierced (about 4 minutes). Reduce heat and add remaining ingredients. Bring to a boil, then reduce to a simmer, cover, and cook for another 10 minutes. Serve over cooked brown rice. Makes 4 servings.
Preparation Time: 15 minutes
Cooking Time: 45 minutes
Nutritional Information (per serving):
| Calories | Protein | Fiber | Carbs | Fat Total | Saturated Fat |
| 310 | 31 g | 5 g | 43 g | 6 g | 1 g |
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Sounds good and not too difficult either!
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