Colombian Style Chicken with Rice
Phase 1 | Serves: 2
Prep time: 15 minutes | Total Time: 60 minutes
This recipe comes from a Fast Metabolism fan (and wonderful cook) Laura. See below for a little about Laura, and enjoy this recipe!
This healthy interpretation of Colombian Arroz con Pollo (chicken with rice) allows you to enjoy a true Colombian staple and add some Latin flavor to your Phase 1. This is a terrific make-ahead meal to bring to a family dinner or potluck. It also reheats and freezes well. The recipe makes two servings, but you can easily double or triple the recipe for a family.
Check out Laura’s video of this recipe on YouTube.
INGREDIENTS
- ¾ cup of uncooked brown rice
- 10 cups of water
- 4 oz (120 gr) of chicken breast
- 4 oz (120 gr) of pork tenderloin, cut into bite-sized pieces
- ½ cup diced white onion
- 1 cup of chopped mixed bell peppers (red, yellow and orange)
- 3 garlic cloves, minced
- ½ cup of sliced carrots
- A handful of green beans, cleaned, trimmed and cut into 1-inch pieces
- 2 tsp of sea salt, divided
- ½ tsp of black pepper, divided
- 1 ½ tsp of paprika, divided
- ½ tsp of garlic powder, divided
- ½ tsp of onion powder, divided
- ½ tsp of turmeric
- ¾ cup of chicken broth
For the tomato sauce:
- 2 tomatoes (or 1 large tomato)
- 1 garlic clove, minced
- ¼ cup of chicken broth
- Pinch of oregano
Optional Ingredients:
- ¼ tsp of annatto seed powder
Tip: Annatto seeds are normally in the international section at the supermarket. These are used primarily to color the rice, so it’s okay if you can’t find them!
DIRECTIONS
- Cook the chicken: Fill a medium pot with enough water to completely cover your chicken breast. Add ¼ tsp of the onion powder, ¼ tsp of the garlic powder, ½ tsp of the paprika, ¼ tsp of the black pepper, and 1 tsp of the sea salt. Bring the water to a boil. Add the chicken breast and cook covered at medium heat for 15 minutes. Remove the chicken breast from the water and set aside to cool. When cool, shred the chicken.
- Tip: The water left over after cooking the chicken can be used for your chicken broth!
- Cook the rice: Fill a large pot with 10 cups of water, a pinch of salt, and the annatto seed powder and bring to a boil. Rinse the rice under running water and drain. Once the water is boiling, add the rice, reduce to medium heat, stir, and let cook for 30 minutes without the lid. After the rice has cooked for 30 minutes, strain the water from the rice and stir it with a fork. Replace the lid to hold the steam and place the pan on a cool surface. Let the rice sit for at least 10 minutes.
- Meanwhile, In a large skillet, add ¼ cup of the chicken broth, onions and garlic, along with the turmeric, 1 tsp paprika, ¼ tsp garlic powder, ¼ tsp onion powder, 1 tsp salt, and ¼ tsp black pepper. Mix and cook for 3 minutes on medium heat without the lid.
- Add the chopped pork to the broth/onion mixture along with an additional ½ cup of chicken broth and cook covered for 5 minutes.
- Add the chopped peppers, carrots and green beans. Cover the pan and cook for 10 minutes or until vegetables are tender.
- While waiting for the veggies to become tender, make the tomato sauce. In a blender, liquefy the tomato, chicken broth, garlic, and oregano. (You can also substitute an FMD-approved prepared tomato sauce.)
- Once the veggies are tender, add the tomato sauce and shredded chicken to the chicken broth mixture. Cook covered for 3 minutes.
- Add the rice to the pan. Reduce heat to low and simmer for 10 minutes to let the flavors combine. Serve immediately or refrigerate for later use.
About Laura:
Laura was born and raised in Cali, Colombia. After finishing her law degree, she got married and moved to the United States. She first discovered her talent for cooking while making meals for her family and she loves sharing what she has learned. She especially enjoys the challenge of taking her favorite meals and transforming them with healthy ingredients so everyone can enjoy them within the FMD lifestyle. For Laura, cooking is an act of love.
To see more of Laura’s FMD-inspired recipes, follow her on Facebook and YouTube.
Phase 1 | Serves: 2
Prep time: 15 minutes | Total Time: 60 minutes
This recipe comes from a Fast Metabolism fan (and wonderful cook) Laura. See below for a little about Laura, and enjoy this recipe!
This healthy interpretation of Colombian Arroz con Pollo (chicken with rice) allows you to enjoy a true Colombian staple and add some Latin flavor to your Phase 1. This is a terrific make-ahead meal to bring to a family dinner or potluck. It also reheats and freezes well. The recipe makes two servings, but you can easily double or triple the recipe for a family.
Check out Laura’s video of this recipe on YouTube.
INGREDIENTS
- ¾ cup of uncooked brown rice
- 10 cups of water
- 4 oz (120 gr) of chicken breast
- 4 oz (120 gr) of pork tenderloin, cut into bite-sized pieces
- ½ cup diced white onion
- 1 cup of chopped mixed bell peppers (red, yellow and orange)
- 3 garlic cloves, minced
- ½ cup of sliced carrots
- A handful of green beans, cleaned, trimmed and cut into 1-inch pieces
- 2 tsp of sea salt, divided
- ½ tsp of black pepper, divided
- 1 ½ tsp of paprika, divided
- ½ tsp of garlic powder, divided
- ½ tsp of onion powder, divided
- ½ tsp of turmeric
- ¾ cup of chicken broth
For the tomato sauce:
- 2 tomatoes (or 1 large tomato)
- 1 garlic clove, minced
- ¼ cup of chicken broth
- Pinch of oregano
Optional Ingredients:
- ¼ tsp of annatto seed powder
Tip: Annatto seeds are normally in the international section at the supermarket. These are used primarily to color the rice, so it’s okay if you can’t find them!
DIRECTIONS
- Cook the chicken: Fill a medium pot with enough water to completely cover your chicken breast. Add ¼ tsp of the onion powder, ¼ tsp of the garlic powder, ½ tsp of the paprika, ¼ tsp of the black pepper, and 1 tsp of the sea salt. Bring the water to a boil. Add the chicken breast and cook covered at medium heat for 15 minutes. Remove the chicken breast from the water and set aside to cool. When cool, shred the chicken.
- Tip: The water left over after cooking the chicken can be used for your chicken broth!
- Cook the rice: Fill a large pot with 10 cups of water, a pinch of salt, and the annatto seed powder and bring to a boil. Rinse the rice under running water and drain. Once the water is boiling, add the rice, reduce to medium heat, stir, and let cook for 30 minutes without the lid. After the rice has cooked for 30 minutes, strain the water from the rice and stir it with a fork. Replace the lid to hold the steam and place the pan on a cool surface. Let the rice sit for at least 10 minutes.
- Meanwhile, In a large skillet, add ¼ cup of the chicken broth, onions and garlic, along with the turmeric, 1 tsp paprika, ¼ tsp garlic powder, ¼ tsp onion powder, 1 tsp salt, and ¼ tsp black pepper. Mix and cook for 3 minutes on medium heat without the lid.
- Add the chopped pork to the broth/onion mixture along with an additional ½ cup of chicken broth and cook covered for 5 minutes.
- Add the chopped peppers, carrots and green beans. Cover the pan and cook for 10 minutes or until vegetables are tender.
- While waiting for the veggies to become tender, make the tomato sauce. In a blender, liquefy the tomato, chicken broth, garlic, and oregano. (You can also substitute an FMD-approved prepared tomato sauce.)
- Once the veggies are tender, add the tomato sauce and shredded chicken to the chicken broth mixture. Cook covered for 3 minutes.
- Add the rice to the pan. Reduce heat to low and simmer for 10 minutes to let the flavors combine. Serve immediately or refrigerate for later use.
About Laura:
Laura was born and raised in Cali, Colombia. After finishing her law degree, she got married and moved to the United States. She first discovered her talent for cooking while making meals for her family and she loves sharing what she has learned. She especially enjoys the challenge of taking her favorite meals and transforming them with healthy ingredients so everyone can enjoy them within the FMD lifestyle. For Laura, cooking is an act of love.
To see more of Laura’s FMD-inspired recipes, follow her on Facebook and YouTube.
