photo by:
eyeliam
1 cup onions, chopped ¼ cup green peppers 2 tsp vegetable oil 1 can (8 oz) tomato sauce* 1 tsp parsley, chopped ½ tsp black pepper 1¼ tsp garlic, minced 5 cups brown rice, cooked in unsalted water 3½ cups chicken breasts, cooked, skin and bone removed, and diced |
- In large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
- Add tomato sauce and spices. Heat through.
- Add cooked rice and chicken. Heat through.
*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.
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Yield: 5 servings Serving size: 1½ cups Each serving provides: Calories: 428 Total fat: 52 g Saturated fat: 2 g |
Cholesterol: 80 mg Sodium: 341 mg Fiber: 8 g Protein: 29 g Carbohydrate: 35 g Potassium: 545 mg |
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Reprinted with the permission of the Department of Health and Human Services.
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