Skillet Chicken and Rice Pilaf
This recipe is taken from the 2003 Milk Calendar. Tender chunks of chicken and rice are infused with the flavour of tomato and seasoned vegetables to make this a meal everyone will enjoy.
- Prep: 10 min
- Cooking: 30 min
Ingredients
- 1 lb (450 g) boneless skinless chicken thighs
- 1 tbsp (15 mL) olive oil
- 2 celery stalks sliced
- 2 carrots chopped
- 2 garlic cloves minced
- 1 medium onion chopped
- 1 tsp (5 mL) salt
- 1 tsp (5 mL) dried oregano
- 1/2 tsp (2 mL) dried thyme
- 1/4 tsp (1 mL) pepper
- 1 cup (250 mL) long-grain rice
- 2 tbsp (30 mL) all-purpose flour
- 2 cups (500 mL) Milk
- 1/2 cup (125 mL) chicken stock
- 1 tomato coarsely chopped
- 1 cup (250 mL) frozen peas thawed
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Preparation
Cut chicken into chunks. In large deep skillet or shallow pot, heat oil over medium-high heat; brown chicken on all sides. Transfer to bowl. Add celery, carrots, garlic, onion, salt, oregano, thyme and pepper to skillet; cook, stirring, for 3 min. or until softened. Stir in rice; cook, stirring, for 1 min.
Whisk flour into milk; pour into pan with chicken stock, mixing well; bring to boil. Stir in chicken with any accumulated juices and tomato. Reduce heat to medium-low; cover and simmer for 20 min or until chicken is no longer pink and rice is tender.
Stir in peas; remove from heat and let stand, covered, for 5 min.
Tips
For the Adventurous: Give this recipe Spanish flair by adding 1/2 tsp (2 mL) saffron threads along with the herbs. Stir in 1 tsp (5 mL) grated lemon rind, 8 oz (250 g) shrimp and 4 oz (125 g) cooked sausage during last 5 min of cooking; cook until shrimp are opaque and sausage is heated through.
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Nutritional information
Per serving| Energy: | 485 Calories |
| Protein: | 33 g |
| Carbohydrate: | 59 g |
| Fat: | 13 g |
| Fibre: | 4.1 g |
| Sodium: | 905 mg |
Top 5 Nutrients
| (% DV*) | |
|---|---|
| Calcium: | 19 % / 213 mg |
| Vitamin A: | 82 % |
| Niacin: | 62 % |
| Zinc: | 43 % |
| Vitamin B6: | 37 % |
