Chicken and rice is a classic dish. Most versions use some kind of creamy soup. Since I’m trying to avoid processed foods that may contain chemicals and preservatives, I’m using my own canned pasta sauce. If you haven’t started canning yet (just kidding, I’m a novice), you could substitute store-bought cans of fire-roasted tomatoes or the pasta sauce of your choice. I’m also trying to make lighter dinners that are quick and easy to clean up. This recipe is lower in fat and only gets two pots dirty.

I set out 4 boneless, skinless chicken breasts to thaw while cooking enough rice in low-fat, low-sodium chicken broth to make 8 cups. Choose any kind of rice you like. Then thinly slice two large onions and 3-4 bell peppers. In an oven-safe pan, sauté the onions and bell peppers in 2 tablespoons of olive oil on the stove-top. Always lightly salt and pepper to bring out the flavors. Add 2-3 cloves of minced garlic and cook for another minute. Scoop the vegetable mixture into the pot of rice and stir together.

Return the empty pot to the stove and add olive oil to the pot if needed. Slice each chicken breast horizontally – there will be 8 thin pieces. Season both sides with Creole seasoning or just salt and pepper if you prefer. Sear the chicken breasts on both sides in the hot oil. Since the chicken is thin, it cooks very quickly. Remove the chicken to a plate.

The oven-safe pot may have some stuck-on pieces of chicken or vegetable, so deglaze with 1⁄2 cup of white wine or chicken broth. Scoop the rice mixture into the pot and then nestle the 8 pieces of chicken on top of the rice. Pour a quart jar or 30-32 oz. of pasta sauce on top of all. When I made my jarred sauce, I seasoned it. If you are using store-bought sauce, taste and make sure it is properly seasoned. Add salt or pepper now if necessary.
Slice or shred 6-8 oz. of low-fat mozzarella or Monterey jack cheese. Evenly top the sauce with cheese. Cover the pot and bake in a 350 degree oven for 15 minutes. Remove the lid and bake for 10 minutes more or until the cheese is melted and the sides are bubbling. (While dinner baked, I cleaned up the kitchen.) Let the pot sit while preparing a simple side salad and serve with low-fat dressing or your own homemade vinaigrette.

Since I’m trying to be more aware of my intake, I considered a serving to be 3/4 cup rice and 1 thin piece of chicken. The sauce and cheese make the dish taste hearty and the salad helps to fill the plate. This dish allows my husband and me to eat lighter while my son Ben, who certainly is not on a diet, will have plenty for seconds. After dinner, I put away leftovers, loaded the dishwasher and hand-washed the remaining pot – light, quick and easy.