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Healthier Spanish Rice with Chicken and Sausage

 

I don’t regularly make meals that are “diet” or “healthy” around these parts. We do however have a need to lighten up some of our meals and we frequent a small church group where several of the members are watching what they eat. So I dabble a bit in healthier recipes from time to time.

When I first saw this recipe it appeared to be more of a jambalaya to me than a Spanish Rice, but whatever. :) I used chicken sausage and lighter chicken broth for the recipe and cooked it into a wonderful aroma before taking it to our church group for them to test. It got great reviews so I am more confident in posting it. And with fall peaking it’s way into our days now and again it might just be time for you to break this dish out for your family. It is super easy, and of course, freezable.

Healthier Spanish Rice with Chicken and Sausage

Author/Source:

Tricia @ onceamonthmeals.com

Ingredients:

  • 11 ounces chicken sausage, sliced into 1/2 inch rounds
  • 1.50 pounds boneless, skinless chicken breasts
  • 1.25 cups onion, diced
  • 5.00 teaspoons garlic, minced
  • 2.00 cups converted brown long grain rice
  • 0.50 cups carrots, diced
  • 1.00 whole red pepper, diced
  • 0.50 tsp salt
  • 0.25 tsp pepper
  • 3.50 cups fat-free chicken broth
  • 0.50 cups frozen peas (on serving day)

Directions:

Add everything but peas to slow cooker. Cook on high for 4 hours or low for 8-9. Stir in frozen peas 15 minutes before serving.

Freezing Directions:

Package rice in indicated number of pint size freezer bags. Package frozen peas in indicated number of pint size freezer bags.  Place all the rest of the ingredients, except peas and rice into gallon freezer bag. Place all bags inside another gallon freezer bag to freeze them together. To Serve: thaw overnight. Add contents of rice bag and gallon bag to slow cooker. Cook on high for 4 hours or low for 8-9. Stir in frozen peas 15 minutes before serving.

Servings: 6

Nutritional Information:

Serving Size = ~1 cup. Calories 512, Total Fat 7.6g, Total Carbs 58.8g, Dietary Fiber 3g, Protein 50g.

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5 Responses to “Healthier Spanish Rice with Chicken and Sausage”

  1. Bridget says:

    This might be a silly question but was in converted brown rice?

  2. Becky says:

    Is the chicken meant to be eatten whole or shredded?

  3. maggie says:

    again, what is converted brown rice?

    • Kelly says:

      A quick google search found this

      “Many different kinds of rice are available for various cooking needs. Converted rice is a very convenient and versatile pre-treated type of rice. Also known as parboiled rice, it is brown rice that has been soaked, steamed, and made to taste like white rice.

      The vapor processing method of converting rice involves placing unhusked, whole grains of long-grain rice into water to soak. Following the soak, they are pressure steamed, which converts the flavors and water soluble nutrients from the husk and bran to enter the grain itself. After this treatment, the converted rice is dried, milled, and packaged for sale. The resulting beige rice features the flavor of white rice, and similarly becomes fluffy when cooked.

      Converted rice also contains less starch than white rice, an appealing trait for people reducing their intake of carbohydrates. Converted rice is faster to cook than brown rice, since it does not contain the bran coating. It still takes a slightly longer amount of time to cook, however, than plain white rice. Its texture, unlike the chewiness of brown rice, is also more appealing to many people.

      One useful purpose for converted rice is adding nutrients into the diet. Many people, particularly young children, do not enjoy the taste of nutty brown rice. Parboiled rice, which contains the nutrients of brown rice with the flavorless attribution of white rice, can be substituted for a more palatable alternative.”

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