Chicken with black-eyed peas and yellow rice
When you've got a soul food craving, this is the recipe to satisfy it, Patti
MAKES 6 SERVINGS
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