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Tuesday, February 9, 2010

Zesty Chicken with Brown Rice

2 cups brown rice
4 cups water
4 skinless, boneless chicken breast halves, cut into 1-inch strips
1 can diced tomatoes, low-sodium
1 cup chili sauce, low-sodium
1-1/2 cups green pepper, chopped
1-1/2 cups cups celery, chopped
1/4 cup onion, chopped
2 cloves garlic, minced
1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)
1/4 tsp. crushed red pepper
3/4 tsp. salt
3 Tbsp. olive oil

Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and allow to cook for about 30 minutes, until rice is soft. In a deep skillet, add 1 Tbsp. of olive oil and preheat over high heat. Cook chicken in skillet until no longer pink (about 4 minutes). Reduce heat and add all other ingredients. Bring to a boil, then reduce to a simmer and cover for 10 minutes. Serve over the cooked brown rice. Makes 4 servings.

Preparation Time: 15 minutes

Cooking Time: 45 minutes

Nutritional Information: (per serving)

Calories: 310Protein: 31 gFiber: 5 gCarbs: 43 gFat Total: 6 gSaturated Fat: 1 g


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