Mexican · Dinner
Mexican Rice with Chicken (Low-Calorie)
Chicken breast is poached then shredded and folded through tomato-and-cumin rice simmered in reduced chicken stock instead of oil-heavy sofrito. Onion, garlic, tomato and jalapeño build the base flavour while a light hand with oil keeps the dish under 400 calories per serving. Served warm with cilantro and lime.
$3
10 minsPrep
25 minsCook
35 minsTotal
EasyLevel
Nutrition per serving
388Calories
45.2gProtein
6.8gFat
38.6gCarbs
3.8gSugar
2.3gFiber
612mgSodium
133mgChol
1.4gSat Fat
890mgPotassium
55mgCalcium
2.4mgIron
0.4mcgVitamin B12
12mgVitamin C
low-calorie
gluten-free
protein-rich
low-calorie
Instructions
1
Prep
Pat chicken breast dry, season lightly with salt. Chop onion, garlic and jalapeño finely so they cook evenly.
2
Poach
Simmer chicken breast in water over medium heat for 12 minutes until 165°F and no longer pink. Remove and cool.
3
Sauté
Heat olive oil in a saucepan over medium heat. Sauté onion, garlic and jalapeño for 3 minutes until onion turns translucent.
4
Bloom
Stir cumin and smoked paprika into the saucepan and cook for 30 seconds over medium heat until spices darken slightly.
5
Simmer
Add rice, canned tomatoes and chicken stock, bring to a boil over high heat, then cover and simmer on low for 16 minutes until rice is tender and liquid is absorbed.
6
Rest
Remove from heat and let stand covered for 5 minutes until rice finishes steaming.
7
Finish
Shred poached chicken with two forks and fold through rice, ensuring no pink streaks remain.
8
Plate
Spoon rice and chicken onto a plate, scatter cilantro over top and serve with lime wedge to squeeze over.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 14 oz394g chicken breast
- 2/3 cup130g uncooked white rice
- 1 cup240ml reduced-sodium chicken stock
- 1/2 cup60g, a quarter of a 14.5 oz can canned tomatoes
- 4 tbsp4 tbsp onion
- 2 clove2 clove garlic
- 11 jalapeno, seeds removed
- 1 tsp1 tsp cumin-ground
- 1 tsp1 tsp smoked paprika
- 2 tsp2 tsp olive oil
- 2 tbsp2 tbsp cilantro
- 22 lime wedge
- salt, to taste
