HOME  *  HEALTHY COOKBOOKS    *   HEALTHY MEAL PLANS   *   GETFIT CONNECTIONS   *   KIDFIT CONNECTIONS   *   NUTRITION TIPS  *   RECIPES  *   DOGS
     YourNutritionConnections.com                                                                             

FIFTEEN MINUTE CHICKEN AND RICE DISH
serves 6

If you make this dish in a nonstick skillet, you don't need to add oil.  It's a quick and easy meal that the entire family will enjoy

  • 1 teaspoon minced garlic from a jar

  • 1/4 cup chopped sweet onion

  • 12 ounces boneless, skinless chicken breasts, cubed

  • 1 red or green pepper, coarsely chopped

  • 1 14 1/2-ounce can kidney or black beans, rinsed and drained

  • 2 14 1/2-ounce cans DelMonte Pasta style tomatoes (to reduced sodium use one can regular and one can no-salt-added tomatoes)

  • 1 1/2 cups quick cooking brown rice, uncooked

  • 1/4 cup reduced-fat sharp cheddar cheese

  • fat-free sour cream

In a nonstick skillet, sauté chicken in garlic and onion.  If the chicken sticks, add a small amount of water.  Sauté chicken until it loses it's pink color or registers 165 degrees.

Add pepper and sauté until tender - about 3 minutes.  Add beans, tomatoes, and rice.  Stir until rice is coated with the liquid.  Put the lid on the skillet and cook over medium high heat, about 10 minutes, or until liquid is absorbed and the rice is tender.

Top the chicken mixture with cheese and replace lid until cheese melts.  Serve topped with 1 tablespoon fat-free sour cream.

Serves 6:  Calories 225; Fat 6 grams; Saturated Fat 3 grams; Cholesterol 45 milligrams; Sodium 598 milligrams

 
 ADDITIONAL TOPICS TO HELP YOU:

Casseroles

Salads

Limit Sodium

Convenience

Preserving Nutrients in your Foods

Add Flavor to Meals
Tools for Nutritious Cooking Increase Your Calcium Add Fiber with Beans
Soups Label Reading Add Fiber with Veggies
Nutrient Checklist Caffeine Amounts Low-Fat Baking and Cooking
Safe Food Temperatures Grill a Healthy Meal Cooking with Herbs and Spices

You will find the following nutrition tools helpful.  Cooking With MyPyramid is a family cookbook with helpful tips, nutritious and delicious recipes, and contains many challenges to motivate you to prepare recipes and make changes.  The book comes with a Healthy Snack Turn™ to help you select nutritious foods at the grocery store and a Your Pyramid Connections Slide Guide™ to help you determine your recommended daily food groups and amounts based on your age, activity, and gender.  Each can be ordered separately or as a set.  The cookbook comes with the tools and is $14.95.  Individually the tools are $3.50 each. 

Click on each picture to find out more.      

  
 

   Contact                      Site Map                   Privacy Policy


 Copyright © 2000 - 2010 by YourNutritionConnections™ LLC
 All rights reserved.  No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means – electronic, mechanical, photocopying, recording, or otherwise, without the prior written permission of the copyright owner. The contents of the NutritionConnections.com site is for informational purposes only.  The content is not intended to be a substitute for a consult with your physician or dietitian.  Get the advice of your physician or other qualified health professional to answer questions you might have regarding a nutritional or medical condition. Before beginning an exercise program, check with your physician.