Chicken with Black-Eyed Peas and Yellow Rice

When you’ve got a soul food craving, this is the recipe to satisfy it.

Makes 6 servings

Ingredients

1 tablespoon olive oil
1 red onion, chopped
2 garlic cloves, minced
1½ pounds skinless chicken tenders
One 14½-ounce can reduced-sodium chicken broth
½ teaspoon poultry seasoning
½ teaspoon ground black pepper
¼ teaspoon red pepper flakes
¼ teaspoon salt
¾ cup uncooked yellow rice
One 15-ounce can black-eyed peas, drained
1 tablespoon chopped fresh thyme

Directions

Warm the olive oil in a large skillet over medium heat. Add the onions and cook until soft, about 4 minutes. Add the garlic and chicken, and cook until the chicken is browned on both sides, about 4 minutes more.

Stir in the broth, poultry seasoning, black pepper, red pepper flakes, and salt. Bring the mixture to a boil over high heat.

Stir in the rice. Reduce the heat to low, cover, and cook until the rice is almost tender, about 10 minutes.

Stir in the black-eyed peas and thyme. Cover and cook until heated through, about 10 minutes.

Per serving: 300 calories, 32 grams of protein, 30 grams of carbohydrate, 5 grams of fat, 1 gram of saturated fat, 65 milligrams of cholesterol, 3 grams of dietary fiber, 610 milligrams of sodium.

Diet exchanges: 3 very lean meats, 2 starches, 1 fat, or 2 carbohydrate choices.

© Patti LaBelle and Laura Randolph Lancaster, 2003