Portions:
9

Serving Size:
1-1/2 cup

    Diet Types:
  • CKD non-dialysis
  • Diabetes
  • Dialysis
  • Lower Protein

Ingredients

  • 1 pound boneless, skinless chicken breasts
  • 1 teaspoon Mrs. Dash herb seasoning  
  • 3/4 cup carrots
  • 3/4 cup green beans
  • 3/4 cup bell peppers
  • 3/4 cup cauliflower
  • 2 tablespoon oil
  • 4 cups low-sodium chicken stock
  • 1 cup onion
  • 4 garlic cloves
  • 2 jalapeno peppers
  • 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. Chop carrots, green beans, bell peppers, and cauliflower. Finely chop garlic and jalapeno peppers.
  3. Combine the chopped carrots, green beans, bell peppers and cauliflower in a bowl. Divide in half.
  4. Heat oil in a frying pan over medium-high heat. Add chicken pieces and fry until golden brown.
  5. 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.
  6. Place onion, 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.
  7. 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.
  8. Place remaining chopped vegetables on top of rice. Simmer until rice absorbs all the stock and is fully cooked (add additional water if needed).
  9. Garnish and serve.

Helpful hints

  • Jollof Rice is of West Africa origins and the name means "one pot".
  • 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.

Nutrients per serving

Calories 312

Protein 19 g

Carbohydrates 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

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