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The Colorful Plate
Entrees

Peer Review Status: Internally Reviewed by Cancer Center Staff
First Published: 2000

Chicken Pilaf

 Submitted by: Carolyn Beelner
Cancer Information Service
Source: Betty Crocker’s New Choices Cookbook

1 cup long-grain rice 1/2 teaspoon pepper
1-1/2 cups onion, chopped 3-1/2 cups nonfat chicken broth
1 cup apple juice 24 ounces chicken breast, boneless, skinless
1 teaspoon dried thyme 1 10-ounce package frozen peas, thawed
  3 Tablespoons fresh parsley, chopped
  1. Spray 3-quart saucepan with nonstick cooking spray. Heat pan over medium-high heat. Heat rice in pan about 5 minutes, stirring occasionally, until light brown; reduce heat to medium. Stir in onions, apple juice, thyme, and pepper. Cook 2 minutes or until liquid has evaporated.
  2. Stir in 1 cup of the broth. Cook 4-5 minutes, stirring occasionally, until liquid has evaporated. Stir in additional 1 cup broth. Cook 4-5 minutes until liquid is absorbed, stir occasionally.
  3. Stir in chicken, peas and 1 additional cup broth. Cover and cook 5 minutes. Stir in remaining 1/2 cup broth, if needed to keep rice from sticking. Cover and cook about 5 minutes until liquid has evaporated, rice is tender, and chicken is white. Remove from heat. Stir in parsley.
Serves: 6 Nutrition Facts
Calories: 395 Saturated Fat: 1 gm
Carbohydrate: 49 gm Fiber: 4 gm
Cholesterol: 83 mg Protein: 44 gm
Fat: 4 gm Sodium: 492 mg

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