body{font-family:arial} h1,h2,h3,h4,h5,h6,h7,h8{font-family: arial} :link{color:(#7f7f56);}/*for unvisited links*/ :visited{color:(#ffffac);}/*for visited links*/ -->

Thursday, June 11, 2015


·         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

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

No comments:

Post a Comment