Healthy Chicken and Spanish Rice Recipe

Ingredients:

1 cup onions, chopped
1/4 cup green peppers
2 teaspoons vegetable oil
1 can (8 oz) tomato sauce*
1 teaspoon parsley, chopped
1/2 teaspoon black pepper
1 1/4 teaspoons garlic, minced
5 cups cooked rice (in unsalted water)
3 1/2 cups chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.


Directions:

1. In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.

2. Add tomato sauce and spices. Heat through.

3. Add cooked rice and chicken, and heat through.

 

Yield: 5 servings
Serving size: 1 1/2 cups

Each serving provides:

Calories: 406
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 367 mg
Total fiber: 2 g
Protein: 33 g
Carbohydrates: 52 g
Potassium: 527 mg

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