Lunch: Sweet-and-Sour Chicken and Rice

Ingredients

1/2 teaspoon salt
1/2 teaspoon pepper
2 pounds skinned and boned chicken thighs
Vegetable cooking spray
1 small onion, diced
1 medium red bell pepper, chopped
2 garlic cloves, minced
1 cup uncooked long grain rice
1 cup sweet-and-sour dressing
1 cup low-sodium, fat-free chicken broth
2 green onions, chopped

Instructions

Sprinkle salt and pepper evenly over chicken thighs.
Brown chicken in a Dutch oven coated with cooking spray over medium-high heat 2 to 3 minutes on each side or until browned. Remove chicken from pan, and set aside.
Add onion, bell pepper, and garlic to Dutch oven coated with cooking spray; sauté 5 minutes. Add rice; saute 2 minutes or until rice is opaque. Stir in dressing and broth. Add chicken pieces; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until liquid is absorbed and chicken is done. Sprinkle with green onions.
NOTE: For testing purposes only, we used Old Dutch Sweet & Sour Dressing.

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