Chicken and Rice Skillet Dinner
Ingredients
1 whole chicken breasts, split, skinned and boned (one pound boneless)
cut into bite size pieces
1/4 tsp. Salt
1/8 tsp. Pepper
1 16 oz. Can tomatoes in juice, chopped
1/2 C water
1/2 C chopped onion
1/4 C chopped green pepper
2 garlic cloves, minced
1/2 tsp. Oregano, crushed
1/2 C uncooked long grain rice
Directions
Season chicken with salt and pepper. In large non-stick skillet or skillet sprayed with non-stick cooking spray, brown chicken over medium heat. Add tomatoes in juice, water, onion, green pepper, garlic, and oregano; bring to a boil. Reduce heat;cover. Simmer about 20 to 25 minutes or until liquid is absorbed and chidken is tender, stirring occasionally turning chidken once. Makes 4 servings, about 3 ounces chicken each.
Dietary Information
Nutrient Analysis:
Calories: 250
Chol: 65mg
Sodium: 360mg
Fiber: 2gm
Fat: 2gm
CHO: 26gm
Prot: 29gm
Sat. fat: 1.0
Mufa: 0.5
Pufa: 0
Equals 1 veggies, 1 grain.
