Source: Cooking Light

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


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

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.

Yield: 4 servings

CALORIES 405(14% from fat); FAT 6.5g (sat 1.3g,mono 3.1g,poly 1.2g); PROTEIN 47g; CHOLESTEROL 99mg; CALCIUM 64mg; SODIUM 868mg; FIBER 5g; IRON 3.4mg; CARBOHYDRATE 37.5g
Cooking Light, JULY 2004