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Chicken with black-eyed peas and yellow rice

When you've got a soul food craving, this is the recipe to satisfy it, Patti

LaBelle says.


1 tablespoon olive oil

1 red onion, chopped

2 garlic cloves, minced

1-1/2 pounds skinless chicken tenders

1 (141/2-ounce) can reduced-sodium chicken broth

1/2 teaspoon poultry seasoning

1/2 teaspoon ground black pepper

1/4 teaspoon red pepper flakes

1/4 teaspoon salt

3/4 cup uncooked yellow rice (see Note)

1 (15-ounce) can black-eyed peas, drained

1 tablespoon chopped fresh thyme

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until soft, about 4 minutes. Add the garlic and chicken and cook until the chicken is browned on both sides, about 4 minutes more.

Stir in the broth, poultry seasoning, black pepper, red pepper flakes and salt. Bring mixture to a boil over high heat.

Stir in the rice. Reduce heat to low, cover, and cook until the rice is almost tender, about 10 minutes.

Stir in the black-eyed peas and thyme. Cover and cook until heated through, about 10 minutes.

Note: You can find yellow rice (made with saffron) near the rice mixes in your grocery store. Look for a brand, such as Carolina, that combines the seasonings and the rice to make it easier to measure out the 3/4 cup needed for this recipe. If the brand you buy, such as Goya, comes with a separate seasoning packet, mix the seasonings with the rice in a separate bowl and measure out 3/4 cup.

From Patti LaBelle's Lite Cuisine

Nutrition facts per serving: 300 calories, 5 g fat, 1 g saturated fat, 65 mg cholesterol, 30 g carbohydrates, 32 g protein, 610 mg sodium, 3 g dietary fiber

Diet exchanges: 3 very lean meats, 2 starches, 1 fat, or 2 carbohydrate choices