March is Nutrition Month and Dietitians of Canada is inviting you to take a 100 Meal Journey. We eat almost 100 meals in one month, giving us many opportunities to make small, lasting changes to our meals and snacks. What better way to get started than with this Spanish Chicken and Rice Supper? Focusing on the quality of meals and making the effort to try something new are just two ways to make positive and healthy changes to your diet.

Quality Counts

Cooking at home, using nutritious ingredients and packing lunches are all great ways to improve the quality of your meals. How does this recipe measure up?

  • Easy to make – great for a new cook or an experienced cook looking for a quick recipe. Better yet, it only uses one pot which makes for quick and easy clean-up!
  • A complete package – balanced with grains, vegetables, dairy and protein. If you want to make a nutritious swap, sub in brown rice for white and allow for a little extra cooking time.
  • Great for lunch leftovers – change it up by putting the rice and chicken on top of some leafy greens and adding salsa as a dressing. I did this for lunch the next day and it was delicious!

Try Something New

Any healthy change you make to meals and snacks has to taste good if it’s going to stick and this supper hits the mark. We enjoy trying new flavours in our house and anything with a Spanish flare usually goes over well! One thing I would try next time is to add a bit of spice by sautéing a hot pepper in with the red pepper. You could also mix some of your favourite salsa in before serving.

Looking for new recipes to help make healthy changes to your meals and snacks? Try these recipes hand-picked by registered dietitians. Follow us on Facebook and Twitter to get daily tips and tricks for your 100 Meal Journey!

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Spanish Chicken and Rice Supper
Prep Time
15 minutes
Cook Time
30 minutes
Yields
4-6 servings

Ingredients

3/4 cup (175 ml) frozen peas
1 tsp (5 ml) paprika
1/2 tsp (2 ml) salt
1/2 tsp (2 ml) pepper
8 boneless, skinless, chicken thighs
2 tbsp (30 ml) butter, divided
1 (small) red bell pepper, diced
1 (small) onion, finely chopped
3 cloves garlic, minced
1 cup (250 ml) long-grain rice
1 cup (250 ml) low-sodium chicken broth
1 cup (250 ml) milk
1/2 tsp (2 ml) saffron threads, crumbled (optional)
1 bay leaf
2 (small) plum tomatoes, diced
1/4 cup (60 ml) small pimiento-stuffed green olives
1/4 cup (60 ml) parsley, coarsely chopped

Directions

  1. Remove peas from freezer. Stir paprika with salt and pepper; sprinkle all over chicken.
  2. Melt 1 tbsp (15 ml) butter in a very large non-stick frying pan over medium heat. Add chicken and cook until golden, about 4 min per side. Transfer to a bowl.
  3. In same pan, melt remaining butter over medium heat. Add red pepper, onion and garlic; cook 2 min. Add rice; stir to combine. Add broth, milk, saffron, if using, and bay leaf. Bring to a boil. Return chicken and any juices to pan. Nestle chicken in rice. Cover with a tight-fitting lid or foil. Reduce heat to low and simmer 10 min. Uncover and scatter tomatoes and peas over rice. Cook covered until liquid is mostly absorbed and rice is tender, 10 to 15 more min. Let stand 5 min. Stir in olives and sprinkle with parsley.