Herbed Tomatoes, Chicken and Rice
Contributed by: NAPSA
Whole Grains For The Whole Family
(NAPSA) - It's estimated that nine out of 10 Americans do not have enough whole grain in their diet. New USDA Dietary Guidelines recommend consuming three or more ounce-equivalents of whole grain per day. Eating whole grains may lower the risk of heart disease, diabetes and certain cancers and help with weight loss.
Fortunately, there are easy-to-prepare whole-grain foods available. For example, using Minute Brown Rice in place of white rice can be a simple way to add whole grains to your family's menu. Try this delicious low-fat recipe that can be prepared in 30 minutes.
Ingredients:
- 1/4 cup Kraft Light Done Right! House Italian Reduced Fat Dressing
- 4 small boneless skinless chicken breast halves (about 1 lb.)
- 2 cloves garlic, minced
- 1 can (28 oz.) diced tomatoes, undrained
- 1 cup water
- 2 cups Minute Brown Rice, uncooked
- 1 cup Kraft 2% Milk Shredded Reduced Fat Mozzarella Cheese
- 1 medium tomato, chopped
- 2 Tbsp. chopped cilantro
Directions:
HEAT dressing in large skillet on medium heat. Add chicken and garlic; cover. Cook 5 min. on each side or until chicken is browned. Remove from skillet; set aside.
ADD canned tomatoes and water to skillet. Stir in rice; bring to boil. Reduce heat to low; simmer, uncovered, 10 min. Return chicken to skillet. Sprinkle with cheese; cover.
COOK on low heat 5 min. Top with tomato and cilantro.
Nutritional Information: Per Serving: Calories 430; Total fat 10g; Saturated fat 4g; Cholesterol 80mg; Sodium 650mg; Carbohydrate 47g; Dietary fiber 6g; Sugars 8g; Protein 38g; Vitamin A 30% DV; Vitamin C 50% DV; Calcium 45% DV; Iron 10% DV. Diet Exchange: 1 Fat, 4 Meat (VL), 21/2 Starch, 2 Vegetable
