Chicken and Spanish Rice
This skillet dinner calls for cooked chicken. Use leftover chicken that has been properly handled or canned chicken to stretch your food dollars.
- Yield
- 5 servings
- Serving size
- 1 1/2 cups
- Rating
- 3.41 of 5 (94 ratings)
Food groups
- Grains: 2 1/2 ounces
- Protein Foods: 3 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 cup onion, chopped
- 1/4 cup green pepper, chopped
- 2 teaspoons vegetable oil (or cooking oil of choice)
- 1 can (8 ounces) tomato sauce, low sodium
- 1/3 tablespoon parsley, chopped (1 teaspoon)
- 1/2 teaspoon black pepper
- 1 1/4 teaspoons garlic, minced
- 5 cups cooked brown rice (cook rice in unsalted water)
- 3 1/2 cups cooked chicken breast, diced, skin and bone removed
Directions
- Wash hands with soap and water.
- In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.
- Add tomato sauce and spices.
- Heat through.
- Add cooked rice and chicken.
- Heat through.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 437.49 |
| Total Fat | 7.3 g |
| Saturated Fat | 1.53 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 93.36 mg |
| Carbohydrates | 56.19 g |
| Dietary Fiber | 4.55 g |
| Total Sugars | 3.69 g |
| Added Sugars included | 0 g |
| Protein | 35.2 g |
| Calcium | 30 mg |
| Potassium | 713 mg |
| Sodium | 60.8 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 115 mg |
| Phosphorus | 443 mg |
| Selenium | 41 mg |
| Zinc | 2 mg |
| Vitamin A | 21 mcg |
| Vitamin B6 | 1.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 11 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 9 mcg |
| Folate | 35 mcg |
| Thiamin | 0.5 mg |
| Riboflavin | 0.4 mg |
| Niacin | 15 mg |
| Choline | 99 mg |
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Source
Recipe by: A Healthier You: Based on the Dietary Guidelines for Americans — US Department of Health and Human Services — Office of Disease Prevention and Health Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-and-spanish-rice. Federal works are public domain in the United States.