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Chicken~ Artichoke~ & Rice Casserole *Jb

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      Title: CHICKEN~ ARTICHOKE~ & RICE CASSEROLE *JB
 Categories: Main dish, Poultry, Low-fat, Low-cal
      Yield: 12 Servings
 
      2 tb Olive oil, divided
     12    Chicken thighs (about 3-1/2
           -pounds), skinned
      3    Cloves garlic, minced
      3 c  Finely chopped onion
      2 c  Long-grain rice, uncooked
      3 c  No-salt-added chicken broth
      1 c  Dry white wine
      1 tb Rubbed sage
      1 tb Dried whole thyme
      1 ts Salt
    1/2 ts Freshly ground pepper
  2 1/2 c  Frozen green peas
      2 c  Diced plum tomato
      1 pk (9-oz) frozen artichoke
           -hearts
    3/4 c  Roasted red bell peppers,
           -thinly sliced into strips
 
  1 Heat 1 tablespoon oil in a large nonstick skillet over medium heat.
  Add chicken and garlic; cook chicken 7 minutes on each side or until
  lightly browned. Set aside.
  
  2 Heat remaining tablespoon oil in a 5-quart Dutch oven over medium
  heat. Add onion and rice; saute 15 minutes or until rice is lightly
  browned. Add broth and next 5 ingredients; bring to a boil. Add
  chicken mixture to pan; top with peas, tomato, and artichokes. Bake,
  uncovered, at 400 deg for 50 minutes, stirring after 25 minutes.
  Cover and cook 15 minutes or until liquid is absorbed. Stir well; top
  with roasted bell pepper strips. Yield: 12 servings (serving size: 1
  chicken thigh and 1 cup rice mixture).
  
  CALORIES 295 (19% from fat) / PROTEIN 21g / FAT 6.2g (SAT 1.3g, MONO
  2.8g, POLY 1.3g) / CARB 37.3g / FIBER 3.2g / CHOL 62mg / IRON 3.5mg /
  SODIUM
      323 mg cloves garlic, minced CALCIUM 53mg
  
  From Cooking Light Magazine, Nov/Dec 1993, page 136.
 
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