Heart Healthy | Chicken and Spanish Rice | DASH

Chicken and Spanish Rice

1 cup onions, chopped
3/4 cup green peppers
2 tsp vegetable oil
1 8 oz can tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 cups cooked brown rice (cooked in unsalted water)
31/2 cups chicken breasts, cooked, skin and bone removed,
and diced
1. In a large skillet, sauté onions and green peppers in oil for
5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.

Makes 5 servings; serving size = 1.5 cups

Per serving:

Calories 428
Total Fat 8g
Sat Fat 2g
Cholesterol 80 mg
Sodium 341mgProtein 35g
Carbohydrate 52g
Calcium 50 mg
Magnesium 122 mg
Potassium 545 mg
Fiber 8g

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