St. John's- Cheddar-Chicken & Rice Skillet- September 20, 2011
By: Alan Matthews
Updated: September 20, 2011
Cheddar-Chicken & Rice Skillet
from www.kraftrecipes.com
1/2 cup Light Zesty Italian Dressing
1 lb. boneless skinless chicken breasts, cut into strips
2 cups instant brown rice, uncooked
1 1/4 cups fat-free, reduced-sodium chicken broth
1 green pepper, cut into strips
2 tomatoes, chopped
1 cup 2% milk shredded mild cheddar cheese
4 green onions, sliced
1) Heat dressing in large nonstick skillet on medium-high heat. Add chicken, cook and stir 2 minutes.
2) Stir in rice, broth and peppers. Bring to boil; cover. Simmer on low heat 5 minutes or until chicken is done and rice is tender. Let stand, covered for 5 minutes or until liquid is absorbed.
3) Add tomatoes, cheese and onions; mix lightly.
Ruth added broccoli into the recipe. You can substitute 2 cups small broccoli florets for the green pepper.
Nutritional Information:
Calories: 430
Cholesterol: 85 mg
Total fat: 12 g
Sodium: 950 mg
Saturated Fat: 5 g
Carbohydrate: 42 g
Carb Choices: 3
Diet Exchange: 2 1/2 Starch + 1 Vegetable + 4 Meat (L) + 1/2 Fat
from www.kraftrecipes.com
1/2 cup Light Zesty Italian Dressing
1 lb. boneless skinless chicken breasts, cut into strips
2 cups instant brown rice, uncooked
1 1/4 cups fat-free, reduced-sodium chicken broth
1 green pepper, cut into strips
2 tomatoes, chopped
1 cup 2% milk shredded mild cheddar cheese
4 green onions, sliced
1) Heat dressing in large nonstick skillet on medium-high heat. Add chicken, cook and stir 2 minutes.
2) Stir in rice, broth and peppers. Bring to boil; cover. Simmer on low heat 5 minutes or until chicken is done and rice is tender. Let stand, covered for 5 minutes or until liquid is absorbed.
3) Add tomatoes, cheese and onions; mix lightly.
Ruth added broccoli into the recipe. You can substitute 2 cups small broccoli florets for the green pepper.
Nutritional Information:
Calories: 430
Cholesterol: 85 mg
Total fat: 12 g
Sodium: 950 mg
Saturated Fat: 5 g
Carbohydrate: 42 g
Carb Choices: 3
Diet Exchange: 2 1/2 Starch + 1 Vegetable + 4 Meat (L) + 1/2 Fat
