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Recipe tags: Chicken, One dish meal, Stove Top

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Rice, pasta and breads

Jollof Rice with Chicken

Recipe submitted by DaVita dietitian Victoria from Illinois.

Portions:      9                                 

Serving size: 1-1/2 cups

Ingredients

• 1 pound boneless, skinless chicken pieces
• 1 teaspoon Mrs. Dash herb seasoning  (adjust to taste)
• 3/4 cup chopped carrots
• 3/4 cup chopped green beans
• 3/4 cup chopped bell peppers
• 3/4 cup chopped cauliflower
• 2 tablespoon oil
• 4 cups low-sodium chicken stock (divided use)
• 1 cup onions, chopped
• 4 cloves garlic, chopped
• 2 jalapeno peppers, chopped fine
• 1/2 cup canned crushed tomatoes
• 2 tablespoons tomato paste
• 1 pound long-grain rice, uncooked
• parsley or cilantro for garnish

Preparation

1. Cut chicken into small cubes and season with Mrs. Dash® seasoning.
2. Combine the chopped carrots, green beans, bell peppers and cauliflower in a bowl. Divide in half.
3. Heat oil in a frying pan over medium-high heat. Add chicken pieces and fry until golden brown.
4. Move chicken to a large saucepan. Add 3-cups chicken stock and bring to a boil. Reduce to a simmer and cook until chicken begins to soften.
5. Place onions, garlic and jalapeno peppers in the frying pan used to brown chicken. Sauté until tender. Add the tomatoes, tomato paste, half the chopped vegetables and 1-cup reserved chicken stock. Simmer for 5 to 7 minutes, stirring frequently.
6. Add cooked vegetable mixture to the saucepan with chicken and stock; simmer for 3 minutes. Stir in uncooked rice and continue simmering for 15 minutes.
7. Place remaining chopped vegetables on top of rice. Simmer until rice absorbs all the stock and is fully cooked (add additional water if needed).
8. Garnish and serve.

Nutrients per serving

• Calories: 312
• Protein: 19 g
• Carbohydrate: 43 g
• Fat: 7 g
• Cholesterol: 34 mg
• Sodium: 137 mg
• Potassium: 400 mg
• Phosphorus: 178 mg
• Calcium: 38 mg
• Fiber: 2.2 g

Renal and Renal Diabetic Food Choices

• 2 meat
• 1 vegetable, medium potassium
• 2-1/2 starch

Carbohydrate Choices

• 3 

Helpful hints:

• Homemade chicken stock is always best—it’s full of flavor and much lower in sodium compared to regular or reduced-sodium broth.
• Use disposable gloves when chopping hot peppers. Remove the seeds and membrane inside for a milder heat.
• Try substituting beef for chicken for a variation of this recipe.

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