Heart-Healthy Arroz de Juane
Delight in a wholesome twist on a Peruvian classic with our Heart-Healthy Arroz de Juane recipe! This vibrant dish swaps out traditional white rice for nutrient-rich brown rice, while lean, skinless chicken breast pairs perfectly with aromatic spices like turmeric and garlic for a guilt-free yet flavorful meal. Wrapped in fragrant banana leaves and steamed to perfection, this recipe locks in all the natural goodness, creating a visually stunning and mouthwatering presentation. Enhanced with fresh cilantro, red bell peppers, and a splash of lime, it's a balanced, low-sodium option designed to nourish your body without compromising on taste. Perfect for family dinners or special occasions, our health-conscious interpretation of Arroz de Juane is as hearty as it is heart-healthy!
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Recipe Information
Ingredients
- 1 cup Brown rice
- 1 pound Skinless chicken breast
- 2 tablespoons Olive oil
- 1 medium, finely chopped Onion
- 2 cloves, minced Garlic
- 1 teaspoon Turmeric
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 leaf Bay leaf
- 2 cups Chicken broth, low sodium
- 1 small, diced Red bell pepper
- 0.5 cup, chopped Fresh cilantro
- 2 large, for wrapping Banana leaves
- 1 cut into wedges Lime
Instructions
Rinse the brown rice under cold water and set aside.
In a large skillet, heat 1 tablespoon of olive oil over medium heat. Add the finely chopped onion and sauté until soft, about 5 minutes.
Add the minced garlic, turmeric, salt, and black pepper to the skillet. Stir for another minute until fragrant.
Add the chicken broth and bay leaf to the pan, then bring to a simmer.
Stir in the brown rice, cover the skillet, and reduce the heat to low. Let it cook for about 35-40 minutes until the rice is cooked and the liquid is absorbed.
While the rice cooks, prepare the chicken. Cut the chicken breast into bite-sized pieces.
In another skillet, heat the remaining tablespoon of olive oil over medium heat. Add the chicken pieces and cook until fully cooked, about 6-7 minutes.
Add the diced red bell pepper to the chicken, and cook for an additional 2-3 minutes until the pepper softens.
Once the rice is cooked, remove the bay leaf, and mix in the chicken and red bell pepper. Stir in the fresh chopped cilantro.
Rinse the banana leaves in warm water to make them pliable. Divide the rice mixture in half, placing each portion in the center of a banana leaf.
Fold the banana leaves over the mixture to wrap, securing with a toothpick or kitchen twine if necessary.
Place the wrapped rice parcels in a steamer or a large pot with a steaming rack. Add a few inches of water, cover, and steam for about 10 minutes to infuse the flavors.
Carefully remove from the steamer, unwrap, and serve warm with lime wedges on the side.
Nutrition Facts
Calories |
1371 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.3 g | 61% | |
| Saturated Fat | 9.4 g | 47% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 373 mg | 124% | |
| Sodium | 2997 mg | 130% | |
| Total Carbohydrate | 75.8 g | 28% | |
| Dietary Fiber | 9.8 g | 35% | |
| Total Sugars | 11.9 g | ||
| Protein | 149.6 g | 299% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 156 mg | 12% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 801 mg | 17% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
