- Serves: Serves 4
1 cup fat-free, low-sodium chicken broth
1 cup dry white wine (regular or nonalcoholic)
1 large onion, chopped
1 medium green bell pepper, chopped
2 medium ribs of celery, chopped
1/4 cup snipped fresh parsley
1/2 teaspoon dried basil, crumbled
1/2 teaspoon dried thyme, crumbled
1 large bay leaf
1/4 teaspoon red hot-pepper sauce
15-ounce can no-salt-added diced tomatoes, undrained
1 cup uncooked rice
1/2 cup cubed low-sodium, low-fat ham
4 boneless, skinless chicken breast halves (about 4 ounces each)
In a medium saucepan, stir together the broth, wine, onion, bell pepper, celery, parsley, basil, thyme, bay leaf, and hot-pepper sauce. Bring to a boil over medium-high heat, stirring occasionally. Remove from the heat.
Meanwhile, discard all the visible fat from the chicken.
Put the undrained tomatoes, rice, and ham in the casserole dish. Place the chicken on top. Pour the hot broth mixture over all.
Bake, covered, for 45 to 55 minutes, or until the chicken is no longer pink in the center and the rice is tender.
- Nutritional Analysis
- Per serving
- Calories Per Serving
- Total Fat
- 2 g
- Saturated Fat
- .5 g
- Trans Fat
- Polyunsaturated Fat
- .5 g
- Monounsaturated Fat
- .5 g
- 73 mg
- 304 mg
- 48 g
- 4 g
- 8 g
- 35 g
2 1/2 starch, 2 vegetable, 3 1/2 very lean meat
This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.