Stumped about what to have for dinner tonight? Try this fast and easy chicken dish. It’s got plenty of protein, and because it takes only 15 minutes to prepare, its perfect for a weeknight meal. Add a green salad loaded with tomatoes, carrots, cucumbers and your favorite vinaigrette.
(Yield: 2 servings)
Ingredients:
2 Boneless Skinless Chicken Breasts
1 TBSP Canola Oil
1 cup Water
1 cup Salsa
1 cup Frozen Corn
1 cups Minute Rice, uncooked
½ cup Reduced Fat Shredded Mexican Cheese
Directions:
1. Heat oil in large skillet over medium-high heat
2. Add chicken and cook for 5 minutes on each side or until white in center
3. Remove chicken from skillet
4. Add water, salsa, and corn to skillet, bring to a boil
5. Stir in minute rice & top with chicken
6. Sprinkle with cheese
7. Cover & cook on low heat for 5 minutes
8. Stir & serve
Nutritional information per Serving:
Calories 575 | Carbohydrates 60 g | Protein 49 g | Fat 15.5 g | Sat. Fat 4 g
© Randy Bird, MS, RD, CSSD, CSCS and Randy Bird Sports Nutrition, 2010.
Randy Bird Sports Nutrition 