Healthy Recipes

Spanish-style Chicken and Rice
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Olive oil 2 teaspoons
Green bell pepper, chopped 1
Garlic clove, minced 1
Medium tomatoes, seeded and chopped 2
Long-grain brown rice (not instant), uncooked ½ cup
Boneless, skinless chicken breasts 2
Cumin 1 teaspoon
Paprika ½ teaspoon
Freshly ground pepper ¼ teaspoon
Salt ¼ teaspoon
Cayenne pepper (optional) 1/8 teaspoon
Reduced-sodium chicken broth 1 14.25-ounce can
Salsa ¼ cup


Directions
  1. Heat oil in a Dutch oven or large pot over medium-high heat. Add bell pepper, garlic, and tomato, and sauté for 3 minutes.
  2. Stir in chicken and rice, and cook 2-3 minutes until chicken is slightly browned.
  3. Stir in broth and spices, and bring to a boil. Reduce heat, cover, and simmer for 30 minutes. Remove lid and continue simmering for another 5-10 minutes, until broth is absorbed and rice is cooked.
  4. Stir in salsa and serve.

Exchanges
4 very lean meats; 3 vegetables; 2 starches; 1 fat

Side Suggestions: Sliced Tomatoes


Nutrition Facts
Serving Size ½ of recipe
Calories 432
Total Fat 8 g
Saturated Fat 1 g
Sodium 828 mg
Total Carbohydrate 46 g
Dietary Fiber 4 g
Protein 32 g
dashed separator
healthy living calculator
Current Research From Top Journals


Parent-Adolescent Communication May Result In Safer Sex
December 2015

Improving parent-adolescent sexual communication has been noted as one factor that could help to encourage adolescents to practice safer sex behavior. This study found that sexual communication with parents plays a small protective role in safer sex behavior among adolescents.

dot separator
previous editions

Celiac Disease May Increase the Risk of Bone Fractures
November 2015

Music May Improve Sleep Quality in Adults with Insomnia
October 2015

CPAP May Help Older Adults with Obstructive Sleep Apnea
September 2015

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook