HEART HEALTHY RECIPE (LUNCH): ROASTED CHICKEN AND VEGETABLES

·         ½ cup brown rice

·         3-4 boneless 5 ounce chicken breasts, cooked

·         2 cans (15 ounces each) black beans, drained and rinsed

·         6 tomatoes, cut into wedges and seeded

·         2 sweet onions, sliced

·         1 large red pepper, cut into stripes

·         1 jalapeno, minced (seeds and ribs removed for less heat)

·         ½ tsp. ground cumin

·         Salt and Pepper

·         Cooking Spray

1.      Preheat oven to 450˚

2.      Cook rice according to package directions

3.      Cover baking sheet with foil and spray with non-stick cooking spray

4.      Spread cut vegetables across the baking sheet and place in oven for 10 to 15 minutes

5.      Transfer vegetables to a large skillet, add the remaining ingredients and heat for 10 to 15 minutes

Servings:  6

Serving size:  1½ cup

Nutritional Information

Calories:  240

Fat:  3 g

Saturated Fat:  0 g                          

Cholesterol:  30 mg              

Sodium:  300 mg                  

Carbohydrate:  30 g            

Fiber:  6 g

Protein:  25 g

"The Perfect Day"
By: Nanette Cameron, RD