Sofrito Chicken and Yellow Rice

Sofrito in Latin cuisine is a sauce made with tomatoes, onions, garlic and peppers which have been cut into very small pieces and cooked slowly in olive oil. I made this tonight and it is so incredible, I couldn’t wait to tell you about it. One taste and you are transported to a faraway Mediterranean land where spices marry to produce a sublime enhancement to any meat. No one would ever guess that it is so low in all the bad stuff.

Sofrito Chicken

2 boneless, skinless chicken thighs, trimmed of fat (3 oz. each) or boneless, skinless chicken breast
1 T. extra virgin olive, divided
Kosher salt and freshly ground black pepper to taste
1/4 c. diced onion
1 T. minced garlic
1/4 c. red bell pepper
2 T. canned roasted green chilies
1/4 c. diced green olives
1 T. minced capers
2 T. tomato paste
1 c. low-sodium chicken broth
2 T. minced fresh cilantro leaves

Slice the chicken pieces lengthwise into 1 inch wide strips.

Spray large frying pan with cooking spray and add 1 tsp. oil. Heat over high heat; reduce heat to medium-high. Add chicken; season with salt and pepper. Saute chicken until browned, about 5 minutes. Transfer chicken to a plate; set aside.

Saute onion in remaining 2 tsp. oil in the skillet over medium heat until onion softens, 3 to 5 minutes. Add garlic; saute 1 minute.

Stir in peppers, olives and capers. Saute mixture for 1 minute, then sir in chicken, tomato paste, and broth. Simmer until liquid is reduced by half, about 5 minutes.
Serve chicken over Yellow Rice; garnish with cilantro.
Serves 2
Per serving: 235 calories, 12 g. total fat, 10 g. carb, 60 mg. chol.,18 g. protein, 663 mg. sodium.

Yellow Rice

1/4 c. diced onion
21 tsp. extra-verigin olive oil
1/2 c. dry long grain white rice
1/2 tsp. ground turmeric
1/2 tsp. kosher salt
1 c. low-sodium chicken broth

Saute onion in oil in a 1 qt. saucepan over medium heat until onion is softened, about 5 minutes. Stir in rice, turmeric, and salt; saute for 1 minute.

Add broth to rice mixture; bring to a boil over high heat and then reduce heat to low and cover pan. Simmer rice until liquid is completely absorbed, 15-20 minutes. Fluff rice with a fork
Serves 2:
195 calories; 5 g. total fat, 3 mg. chol. 563 mg. sodium


Tags: , , , , , ,

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: