Spiced Chicken with Black-Eyed Peas and Rice

For juicier chicken, sear on the stovetop and finish in the oven.

Yield: 4 servings

Ingredients

• 1  tablespoon  olive oil, divided
• 1  teaspoon  paprika
• 1  teaspoon  Old Bay seasoning
• 1/2  teaspoon  sugar
• 1/2  teaspoon  salt, divided
• 4  (6-ounce) skinless, boneless chicken breast halves
• 1  cup  frozen chopped onion, thawed
• 1  teaspoon  bottled minced garlic
• 1 1/2  cups  cooked long-grain rice
• 1  teaspoon  hot pepper sauce (such as Tabasco)
• 1  (15.8-ounce) can black-eyed peas, undrained
• 1/4  cup  sliced green onions

Preparation

Preheat oven to 350º.

Heat 2 teaspoons of oil in a large nonstick skillet over medium-high heat. Combine paprika, seasoning, sugar, and 1/4 teaspoon salt; sprinkle over chicken. Add chicken to pan; cook 2 minutes on each side. Wrap handle of pan with foil. Place pan in oven. Bake at 350º for 6 minutes or until chicken is done. Cover and keep warm.

Heat 1 teaspoon oil in a large saucepan over medium-high heat. Add frozen onion and garlic; sauté 3 minutes. Stir in rice, 1/4 teaspoon salt, hot pepper sauce, and black-eyed peas; cook 3 minutes or until thoroughly heated, stirring frequently. Spoon about 3/4 cup rice mixture into each of 4 bowls; top each serving with 1 chicken breast half. Sprinkle each serving with 1 tablespoon green onions.

Nutritional Information

Calories:

405 (14% from fat)

Fat:

6.5g (sat 1.3g,mono 3.1g,poly 1.2g)

Protein:

47g

Carbohydrate:

37.5g

Fiber:

5g

Cholesterol:

99mg

Iron:

3.4mg

Sodium:

868mg

Calcium:

64mg