- prep: 40 min
- cook: 0 hr
- total: 40 min
Summary
This dinner is family-friendly and makes a whole lot of food in a very short time.
Ingredients
- 1 whole chicken (3 to 4 pounds), cut into 10 pieces
- Coarse salt and ground pepper
- 2 teaspoons vegetable oil
- 1 small yellow onion, diced medium
- 2 garlic cloves, roughly chopped
- 1 small green bell pepper, diced medium
- 1 teaspoon grated lemon zest
- 1/2 teaspoon dried oregano
- 1/4 to 1/2 teaspoon cayenne pepper
- 1 1/2 cups long-grain white rice
- 3 cups frozen corn (from a 16-ounce bag)
- 1 cup sun-dried tomatoes, cut into strips
- 2 1/2 cups low-sodium chicken broth or water
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info

- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 1250 % Daily Value *
- Total Fat: 37 g 56.64%
- Saturated Fat: 16 g 78.2%
- Trans Fat: 0 g %
- Cholesterol: 141 mg 46.88%
- Sodium: 26209 mg 1092.06%
- Calcium: 160 mg 16%
- Potassium: 1794 mg 51.26%
- Magnesium: 0 mg 0%
- Iron: 4 mg 20.5%
- Zinc: 0 mg 0%
- Total Carbohydrate: 173 g %
- Dietary Fiber: 19 g 75.87%
- Sugar: 16 g
- Protein: 72 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 8.99%
- Vitamin C 99.19%
- Vitamin D 0%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat5
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch9
- Exchange - Vegetables7
- Exchange - Lean Meat6
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total7 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total6 oz-eq