Serves: 4
WW Points: 5
Ingredients:
1 teaspoon extra virgin olive oil
1 small onion -- sliced
2 leeks -- sliced, whites only
3 cloves garlic -- minced
8 ounces boneless skinless chicken breast -- cut into strips 1/2" wide and 2" long
2 large tomatoes -- chopped
1 red pepper -- sliced
2/3 cup long-grain brown rice
1 teaspoon tarragon
2 cups fat-free chicken broth
1 cup frozen peas
1/4 cup fresh parsley -- chopped
1 lemon -- cut into 4 wedges
Instructions:
In a large, nonstick frying pan, heat the olive oil over medium heat. Add the onions, leeks, garlic and chicken strips. Saute until the vegetables are translucent and chicken is slightly browned, about 5 minutes.
Add the tomatoes and red pepper slices and continue to saute another 5 minutes.
Add rice, tarragon and broth and combine well. Bring to a boil. Reduce heat, cover and simmer about 10 minutes.
Stir in peas and continue to simmer uncovered until broth is absorbed and the rice is tender, 45 to 60 minutes.
To serve, divide onto individual plates. Garnish each with 1 tablespoon parsley and 1 lemon wedge.
Nutritional Analysis:
Per Serving: 290 Calories; 3g Fat (9.7% calories from fat); 25g Protein; 46g Carbohydrate; 6g Dietary Fiber; 33mg Cholesterol; 348mg Sodium. Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 1/2 Fat.