Southern-Style Chicken and Rice

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This recipe is meant for those who can " do " a 45 carb meal. Hugs, Marilyn

Southern-Style Chicken and Rice

2 tsps Old Bay Seasoning

3/4 tsp ground black pepper

1/2 tsp garlic powder

Salt to taste

3 lbs chicken pieces

2 tsps vegetable oil

1 cup chopped onion

1/2 cup finely chopped green bell pepper

2 cups water

1-1/2 cups converted rice

In a small bowl, combine the Old Bay Seasoning, black pepper, garlic

powder and salt. Remove the skin from the chicken. Sprinkle spice

mixture over the chicken and let stand 20 minutes or longer in the

refrigerator. In a 6-quart pot, heat the oil over medium-high heat.

Add the chicken with the all the seasonings. Cook, turning

frequently, until seared on the outside, about 8 minutes. Remove from

pot. Add the onion and green bell pepper and cook, stirring, until

slightly softened, about 2 minutes. Return chicken to pot. Add the

water and bring to a boil. Reduce heat and simmer, covered, 20

minutes. Add the rice and return to the boil. Reduce heat and simmer,

covered, 20 to 25 minutes longer or until the rice has absorbed the

liquids. Remove from heat. Remove the chicken pieces from the pot.

Using a fork and sharp knife, cut the chicken away from the bones

into bite-size pieces. Return chicken to the pot, discarding the

bones. Stir the chicken into the rice.

Serves 6

Reduced Sodium: For the Old Bay Seasoning substitute 1/2 teaspoon

poultry seasoning, 1/4 teaspoon paprika, 1/4 teaspoon dry mustard,

1/8 teaspoon ground ginger, 1/8 teaspoon ground allspice, 1/8

teaspoon ground cinnamon, and a pinch of celery seed. Do not use any

salt in the seasoning of the chicken.

Reduced Protein/Fat: Use only 1 pound of chicken leg and increase the

water to 2 1/4 cups. Cook in a 4-quart pot. After the rice has cooked

10 minutes, stir in 2 cups sliced yellow squash. Simmer 10 to 15

minutes longer. Makes 4 servings.

Per serving (original): 408 Calories;9g Fat;1g Fiber;37g Protein;41g

Carbs;102mg Chol; 577mg Sodium

Per serving (low-sodium): 408 Calories;9g Fat;1g Fiber;37g Protein;41g

Carbs;102mg Chol;97mg Sodium

Per serving (low-protein): 402 Calories;7g Fat;2g Fiber;22g Protein;

61g Carbs;51mg Chol;745mg Sodium

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