HEART HEALTHY RECIPE (DINNER): CHICKEN FAJITA BOWL

·         3 cups cooked brown rice

·         1 tsp. canola oil

·         ½ onion, cut in strips

·         1 cup sliced green pepper strips

·         1 clove garlic, minced

·         8 ounces boneless, skinless

·         Chicken breasts, cut in strips

·         1 cup cooked or canned kidney               beans, drained

·         ½ tsp. chili powder

·         ½ tsp. ground cumin

·         ½ tsp. dried oregano leaves

Garnishes:

1 cup nonfat sour cream

2 TBSP fresh chopped cilantro

1.      Cook brown rice according to package directions, omit salt

2.      Preheat oven to 350˚

3.      Place canola oil in bottom of a large non-stick skillet and heat over medium-high heat

4.      Add onion, green pepper and garlic and sauté until golden, about 2 minutes

5.      Add the chicken strips, beans and seasonings, then lower the heat to medium and cook until the chicken is done, about 8 minutes, stirring occasionally

6.      Serve the fajita mixture over brown rice

7.      Garnish with nonfat sour cream and chopped cilantro

Servings:  4

Serving size:  1½  cups chicken and vegetables and ¾ cup rice

Nutritional Information

Calories:  410

Fat:  5 g

Saturated Fat: 1 g                  TIP:             

Cholesterol:  48 mg                To save calories, serve chicken and

Sodium:  101 mg                    vegetables in lettuce wrap.

Carbohydrate:  60 g              .       

Fiber:  7 g

Protein:  29 g

"The Perfect Day"
By: Nanette Cameron, RD