Chicken And Rice Low Fat

CHICKEN AND RICE LOW FAT

INGREDIENTS:

• 3 chicken breasts (2 lbs), skinless, boneless, cut into 1" strips
• 1 cup long grain brown rice (uncooked)
• 1/2 cup Greek Yogurt, low fat, plain
• 2 cups chicken broth, fat free, low sodium
• 1 (4 oz.) can Green Chile Peppers, drained and diced
• 1/4 teaspoon ginger
• 1/4 teaspoon cinnamon
• 1/4 teaspoon cloves
• 1/4 teaspoon turmeric
• 1/2 teaspoon cayenne pepper
• 1 teaspoon black pepper
• 1 teaspoon chili powder
• 1 teaspoon coriander
• 1 teaspoon curry
• 1 teaspoon paprika
• Salt to taste
• 1 Bay Leaf
• 4 tablespoons fresh mint leaves
• 1 tablespoon Extra Virgin olive oil
• 1 medium onion, cut into thin rings
• 2 cloves garlic, minced

METHOD:

1. In a medium skillet add 1 tablespoon Extra Virgin olive oil and sauté onion and garlic on medium heat, cook for about 5 minutes or until onion is tender.
2. Set aside 2 tablespoons mint leaves for garnish and 5-6 sauteed onion rings for garnish.
3. In a large mixing bowl add sautéed onion and garlic, all other spices and herbs, Greek yogurt, chicken broth and chicken strips; stir to thoroughly coat chicken. Cover and place chicken mixture in the refrigerator for 1-2 hours, allowing the flavors time to meld.
4. Turn slow cooker to high.
5. Add rice (uncooked) on the bottom of the slow cooker. Add chicken mixture over rice, cover and cook on high 3-4 hours or low 5-6. Check after 2 hours two hours to see if additional liquid is needed...if so, add another 1/2 cup chicken broth. Cook until chicken is cooked through and rice is tender. Remove bay leaf.
6. Garnish with remaining mint leaves and onion rings and a few raisins if desired.

SOURCE: SkinnyMs