Chicken and Spanish Rice

Ingredients

• 1 cup onions, chopped
• ¼ cup green peppers
• 2 tsp vegetable oil
• 1 8-oz can tomato sauce
• 1 tsp parsley, chopped
• ½ tsp black pepper
• 1¼ tsp garlic, minced
• 5 cup cooked rice (in unsalted water)
• 3½ cups chicken breast, cooked (skin and bone removed), diced

Directions

1. In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat
2. Add tomato sauce and spices. Heat through
3. Add cooked rice and chicken, and heat through

Yield

• 5 servings, 1½ cups each
• Nutrition Facts Per Serving:
• • Calories: 406
  • Sodium: 367 mg
  • Total fat: 6 g
  • Calcium: 45 mg
  • Saturated fat: 2 g
  • Magnesium: 57 mg
  • Cholesterol: 75 mg
  • Potassium: 527 mg
  • Fiber: 2 g

To reduce sodium:

Use one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. New sodium total = 226 mg.

Recipe Courtesy

National Heart Lung Blood Institute/DASH