Fanny's Chicken and Rice

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: The New Family Cookbook for People with Diabetes
 * Yield: 6 Servings

Ingredients

 * ¾ cup uncooked brown rice
 * 6 skinless chicken breasts, or 6 skinless chicken thighs and drumsticks (about 2 lb)
 * 1 cup chopped onion
 * ¾ cup chopped green bell pepper
 * 2 cloves garlic, minced
 * 1 tbsp canola or corn oil
 * 2 tsp curry powder
 * 1½ tsp fresh thyme, or ½ tsp dried thyme
 * ¾ tsp salt
 * 1 x 14-15oz can diced tomatoes, with juice
 * 1 tbsp chopped fresh parsley
 * 2 tbsp dried currants
 * 2 tbsp slivered almonds

Directions

 * 1) Preheat the oven to 425°F.
 * 2) Prepare a shallow baking pan with non-stick pan spray.
 * 3) Add the rice to 3 cups boiling water in a medium saucepan; cover and simmer 50 to 60 minutes.
 * 4) While the rice is cooking, put the chicken in the prepared pan.
 * 5) Bake, uncovered, 20 minutes.
 * 6) While the chicken is cooking, saute the onion, pepper, and garlic in the oil in a large skillet for 5 minutes, until tender; add the curry powder, thyme, and salt and blend thoroughly.
 * 7) Add the tomatoes with their liquid, and the parsley; heat to a simmer.
 * 8) Pour the sauce over the chicken and sprinkle with the currants.
 * 9) Cover and bake at 350°F for 25 minutes.
 * 10) While the chicken is cooking, toast the almonds in a small skillet over medium heat for 3 minutes, or until lightly browned and fragrant.
 * 11) To serve, arrange the chicken parts next to ½ cup rice on individual plates.
 * 12) Divide the sauce over the rice.
 * 13) Sprinkle the almonds over the chicken.

Nutritional information
Per Serving (1 breast half, or 1 drumstick and thigh, plus ½ cup rice and ½ cup sauce):
 * 304 Calories | 8g Fat | 73mg Cholesterol | 496mg Sodium | 28g Carbs | 3g Dietary Fiber | 7g Sugars | 30g Protein
 * Diabetic Exchanges: 1½ starch/bread | 1 vegetable | 4 very lean meat | ½ fat