If you follow my blog, you know that I’m trying to encourage families occupied everywhere to reduce their travel through the lanes of fast food and eating more nutritious meals family style at home. It is less expensive, healthier for your family, promotes solidarity and everyone participates and gives a time for share and above the table link to members of the family. Here is another rice recipe for that dinner, two Bean chicken and rice. In a quick and easy dish, it has the power of a balanced meal. It has meat, spices, vegetables namely onions, tomatoes, green beans, and grains of whole chickpeas served in a grain of rice starch. To make this even more healthy food, use brown or whole grain rice. You only have to add is a quick salad and you have a meal. To include dairy products, serve milk as the ice cream dessert or drink.
TWO BEAN CHICKEN AND RICE
1 chicken, cut-up
2 tbsps olive oil
2 med, sliced onions
1 clove garlic, minced
2 cans (16 ounces each) tomato stew
Basil 1 tsp dried
Pepper of Jamaica of land 1/2 tsp
2 leaves of laurel
1 pkg (10 oz) frozen green beans
2 (16 oz cans) chickpeas (Garbanzo Beans), drained
1 1/2 cups hot cooked rice
Remove the skin from chicken. Heat the oil in a large skillet over medium high heat; Add chicken and Brown on all sides. Add onion and garlic. Saute for 5 minutes or until the onion is brown. Add causes tomatoes, basil, pepper of Jamaica and leaves of laurel to the skillet. Bring to a simmer and reduce the heat. Cook, covered, for 20 minutes. Remove and discard Bay leaves. Add green beans and chickpeas to the pan. Simmer, covered, for 10 minutes or until they are tender beans and chicken. Spoon on a tray to serve rice. Arrange chicken and vegetables on the rice.
Yield: 4 servings