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1
Preheat the oven to 350F.
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2
Lightly spray a 13 x 9 x 2-inch casserole dish with cooking spray.
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3
Put the chicken in the casserole dish.
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4
In a small bowl, stir together the margarine, garlic, pepper, and paprika.
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5
Brush on the top side of the chicken.
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6
Bake for 15 to 20 minutes, or until the chicken is no longer pink in the center.
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7
Meanwhile, in a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom.
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8
Cook the onion and bell pepper for 3 to 4 minutes, or until soft, stirring frequently.
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9
Reduce the heat to medium.
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10
Stir in the rice.
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11
Cook for 2 to 3 minutes, or until the rice begins to brown, stirring frequently.
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12
Stir in the broth, tomatoes, and turmeric.
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13
Bring to a simmer.
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14
Simmer, covered, for 20 minutes.
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15
Stir in the peas and chicken.
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16
Simmer, covered, for 10 minutes, or until heated through.
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17
(Per serving)
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18
Calories: 275
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19
Total fat: 3.0g
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20
Saturated: 0.5g
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21
Trans: 0.0g
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22
Polyunsaturated: 0.5g
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23
Monounsaturated: 1.5g
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24
Cholesterol: 66mg
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25
Sodium: 124mg
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26
Carbohydrates: 30g
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27
Fiber: 2g
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28
Sugars: 3g
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29
Protein: 31g
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30
Calcium: 29mg
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31
Potassium: 493mg
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32
2 starch
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33
3 very lean meat
