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Chicken and Spanish Rice

Chicken and Spanish Rice

87 Ratings
87 Ratings
Recipe Image
MyPlate Kitchen
Makes: 5 servings
Total Cost: $$$$

This skillet dinner calls for cooked chicken. Use leftover chicken that has been properly handled or canned chicken to stretch your food dollars.

Ingredients

  • 1 cup onion (chopped)
  • 1/4 cup green pepper
  • 2 teaspoons vegetable oil
  • 1 can tomato sauce (8 oz, low-sodium)
  • 1 tablespoon parsley (1 teaspoon, chopped)
  • 1/2 teaspoon black pepper
  • 1 1/4 teaspoons garlic (minced)
  • 5 cups brown rice (cooked in unsalted water)
  • 3 1/2 cups chicken breast (cooked, skin and bone removed, diced)

Directions

1. In a 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. Heat through.
 

Notes

Source:

US Department of Health and Human Services, A Healthier You

Nutrition Information

Serving Size: 1-1/2 cups
Nutrients Amount
Total Calories 420
Total Fat 8 g
Saturated Fat 1 g
Cholesterol 93 mg
Sodium 490 mg
Carbohydrates 52 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 3 g
Protein 35 g
Vitamin D 0 mcg
Calcium 49 mg
Iron 2 mg
Potassium 637 mg
N/A - data is not available
Nutrients Amount
Total Calories 420
Total Fat 8 g
Saturated Fat 1 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 4 mg
Omega 3 - DHA 6 mg
Cholesterol 93 mg
Carbohydrates 52 g
Dietary Fiber 5 g
Total Sugars 5 g
Added Sugars included 3 g
Protein 35 g
Minerals
Calcium 49 mg
Potassium 637 mg
Sodium 490 mg
Copper 297 mcg
Iron 2 mg
Magnesium 123 mg
Phosphorus 406 mg
Selenium 51 mcg
Zinc 2 mg
Vitamins
Vitamin A 24 mcg RAE
Vitamin B6 1.3 mg
Vitamin B12 0.2 mcg
Vitamin C 10 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 15 mcg
Folate 27 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 14 mg
Choline 99 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Grains 2 1/2 ounces
Protein Foods 3 1/2 ounces

Write a review

I feel this is a good recipe. I would only change the meat to turkey breasts every so often for a change.
08/18/12
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