Skillet Chicken and Rice Pilaf

Course Main Dishes
Prep. Time 10 mins
Cooking Time 30 mins
Yields 4 servings

Preparation
Nutritional Info
Comments (0)

Preparation

What You Need

1 lb (450 g) boneless skinless chicken thighs

1 tbsp (15 ml) olive oil

2 celery stalks, sliced

2 carrots, chopped

2 cloves garlic, minced

1 medium onion, chopped

1 tsp (5 ml) salt

1 tsp (5 ml) dried oregano

1/2 tsp (2 ml) dried thyme

1/4 tsp (1 ml) pepper

1 cup (250 ml) long-grain rice

2 tbsp (30 ml) all-purpose flour

2 cups (500 ml) milk

1/2 cup (125 ml) chicken stock

1 tomato, coarsely chopped

1 cup (250 ml) frozen peas, thawed

Instructions

Cut chicken into chunks. In large deep skillet or shallow pot, heat oil over medium-high heat; brown chicken on all sides. Transfer to bowl. Add celery, carrots, garlic, onion, salt, oregano, thyme and pepper to skillet; cook, stirring, for 3 min. or until softened. Stir in rice; cook, stirring, for 1 min.

Whisk flour into milk; pour into pan with chicken stock, mixing well; bring to boil. Stir in chicken with any accumulated juices and tomato. Reduce heat to medium-low; cover and simmer for 20 min or until chicken is no longer pink and rice is tender.

Stir in peas; remove from heat and let stand, covered, for 5 min.

Tips

For the Adventurous: Give this recipe Spanish flair by adding 1/2 tsp (2 mL) saffron threads along with the herbs. Stir in 1 tsp (5 mL) grated lemon rind, 8 oz (250 g) shrimp and 4 oz (125 g) cooked sausage during last 5 min of cooking; cook until shrimp are opaque and sausage is heated through.

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Nutritional Info

Per serving

Energy: 485 Calories
Protein: 33 g
Carbohydrate: 59 g
Fat: 13 g
Fibre: 4.1 g
Sodium: 905 mg

Top 5 nutrients provided by a serving of this recipe

Nutrient (% DV)*

Calcium: 19 % / 213 mg
Vitamin A: 82 %
Niacin: 62 %
Zinc: 43 %
Vitamin B6: 37 %

* Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

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