Chicken and Rice with Corn and Sun-Dried Tomatoes
Chicken and Rice with Corn and Sun-Dried Tomatoes
  • prep: 40 min
  • cook: 0 hr
  • total: 40 min
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  • servings:
  • 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

    Video

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    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

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