Sweet-Spiced Chicken and Vegetables |
|
 |
Prep Time: 15 Minutes Cook Time: 63 Minutes |
Ready In: 78 Minutes Servings: 6 |
|
Ingredients:
1 pound skinless, boneless chicken breast halves |
1/4 teaspoon salt |
1/4 teaspoon black pepper |
cooking spray |
1 1/4 cups vertically sliced onion (about 1 medium) |
2 carrots, peeled and cut into 1/2-inch pieces (about 2 cups) |
1 parsnip, peeled and cut into 1/2-inch pieces (about 1 cup) |
1 teaspoon ground ginger |
1/2 teaspoon ground cinnamon |
2 (14-ounce) cans fat-free, less-sodium chicken broth |
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained |
1 (14.5-ounce) can diced tomatoes, undrained |
3/4 cup pitted prunes |
1 1/3 cups water |
2/3 cup uncooked long-grain rice |
Directions:
1. Preheat oven to 350°.
2. Sprinkle chicken evenly with salt and pepper. Place a large ovenproof Dutch oven coated with cooking spray over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until done. Remove chicken from pan. Add onion, carrot, and parsnip; sauté 5 minutes or until vegetables are crisp-tender. Stir in ginger and cinnamon; cook 1 minute. Add broth, chickpeas, and tomatoes; bring to a boil.
3. Cut chicken into 1/2-inch pieces. Stir chicken and prunes into pan. Cover and bake at 350° for 45 minutes or until vegetables are tender.
4. Meanwhile, bring 1 1/3 cups water to a boil. Add rice; cover, reduce heat, and simmer 15 minutes or until rice is tender and liquid is absorbed. Remove from heat, and let stand 5 minutes. Serve chicken mixture over rice.
|
|