Traditional Spanish ingredients lift chicken dish

Adella Miesner

Sherry, red peppers and garlic are typical Spanish ingredients. Added to chicken and rice, they make this a tasty, quick Spanish dinner. Look for skinless chicken thighs with the bone in. They have a lot of flavor and the bone will add flavor to your sauce. SHERRY CHICKEN 2 […]

Sherry, red peppers and garlic are typical Spanish ingredients. Added to chicken and rice, they make this a tasty, quick Spanish dinner.

Look for skinless chicken thighs with the bone in. They have a lot of flavor and the bone will add flavor to your sauce.

SHERRY CHICKEN

2 servings

INGREDIENTS:

Olive oil spray

1 pound skinless chicken thighs with the bone (yields 10 ounces meat)

2 teaspoons minced garlic

3/4 cup medium or dry sherry

Salt and freshly ground black pepper

STEPS:

Heat a nonstick skillet over medium-high heat. Spray with olive oil spray and add chicken. Brown 2 minutes, turn, add garlic and brown second side 2 minutes. Lower heat to medium and add sherry. Cover with a lid and simmer 5 minutes. A meat thermometer should read 165 degrees. Sprinkle with salt and pepper to taste. Remove chicken and raise heat to high. Reduce sauce by half, about 2 minutes.HINTS  Any type of green vegetable such as broccoli or zucchini can be used instead of green beans. Boneless, skinless chicken breasts can be used. A meat thermometer should read 165 degrees. Buy sliced pimentos or pimento strips in a jar. Trimmed green beans can be found in the produce department of the supermarket.

NUTRITION, PER SERVING  277 calories, 62 calories from fat, 6.9 g total fat, 1.6 g saturated fat, 2.7 g monounsaturated fat, 115 mg cholesterol, 129 mg sodium, 9 g carbohydrate, 0.2 g dietary fiber, 0.1 g sugars, 29 g protein.

EXCHANGES  1/2 carbohydrate, 4 lean meat, 1/2 alcohol.

GREEN BEAN PIMENTO RICE

2 servings

INGREDIENTS:

1/2 cup long-grain white rice

2 cups trimmed green beans (1/2 pound)

1/2 cup sliced pimento, drained

2 teaspoons olive oil

Salt and freshly ground black pepper

STEPS:

Bring a large saucepan filled with 3 to 4 quarts water to a boil over high heat. Add rice. Boil rapidly 8 minutes. Add green beans and continue to boil 2 minutes. Drain, leaving a few tablespoons cooking water in the saucepan. Return rice to saucepan and add pimento, olive oil and salt and pepper to taste. Toss well.

NUTRITION, PER SERVING  254 calories, 46 calories from fat, 5.1 g total fat, 0.8 g saturated fat, 3.4 g monounsaturated fat, 0 mg cholesterol, 16 mg sodium, 47.3 g carbohydrate, 5.2 g dietary fiber, 2.9 g sugars, 5.8 g protein.

EXCHANGES  2 1/2 starch, 1 vegetable, 1/2 fat.

This article originally appeared on The Repository: Traditional Spanish ingredients lift chicken dish

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