1 boneless, skinless chicken breast, cubed
1 clove garlic, minced
1/4 onion, chopped
Lettuce, romaine, torn into bite-size pieces
1 cup brown rice, cooked
2 whole wheat flour tortillas (6–8 inches)
1-2 Tbsp. fat-free dressing
Saute chicken with nonstick cooking spray, onions, and garlic. (Alternatively, you can use chicken chunks.) Cook or steam brown rice in the meantime. Assemble wrap: place desired amount of lettuce in the center of the tortilla, add half of the chicken, the dressing, then 1/4–1/2 cup of rice. Fold tortilla around contents and secure with toothpick if necessary. Serves 2.
Cooking Time: 25 minutes
Nutritional Information: (per serving) Protein: 21 gFiber: 5 gCarbs: 47 gFat Total: 5 gSaturated Fat: 0.5 g
4 cups roasted chicken meat, skinless, shredded
1 can cannellini (white kidney) beans, rinsed
2 tsp. extra virgin olive oil
2 leeks, cut into 1/4-inch rounds (white and light green parts only)
1 Tbsp. fresh sage, chopped (or 1/4 tsp. dried)
3 cups chicken broth, low-sodium
2 cups water
Heat oil in a large saucepan over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes. Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase to high heat, cover, and bring to a boil. Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot. Makes 8 servings.
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Nutritional Information: (per serving)
Calories: 231Protein: 26 gFiber: 3 gCarbs: 15 gFat Total: 7 gSaturated Fat: 2 g
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
Posts
