Chicken & Brown Rice

By North Star



Ingredients.

1 Tbsp. canola oil
3/4 lb. Boneless skinless chicken breasts, cut into strips
2 cloves garlic, minced
1 1/2 cups reduced sodium chicken broth
1 cup frozen broccoli florets
1/2 red pepper, cut into strips
1/2 cup diagonally sliced carrots
1/2 cup sliced zucchini or yellow squash
1/4 tsp. black pepper
1 1/2 cups instant brown rice, uncooked
1/4 cup (1 oz.) grated Parmesan cheese

Heat oil in large skillet on medium-high heat. Add chicken; cook and stir until chicken is lightly browned.

Add garlic, broth, broccoli, red pepper, carrots, squash and black pepper. Bring to a boil.

Stir in rice; return to a boil. Reduce heat to low; cover and simmer 5 minutes. Remove from heat. Let stand 5 minutes. Stir in cheese.

Yield: 4 servings

PER SERVING:
CALORIES: 330
FAT: 9g SATURATED FAT: 3g
SODIUM: 790mg
CARBOHYDRATE: 31g
CHOLESTEROL: 55mg
PROTEIN: 31g
FIBER: 2g

recipe from www.waukeshamemorial.org
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