St. John's- Cheddar-Chicken & Rice Skillet- September 20, 2011

Cheddar-Chicken & Rice Skillet

1/2 cup Light Zesty Italian Dressing
1 lb. boneless skinless chicken breasts, cut into strips
2 cups instant brown rice, uncooked
1 1/4 cups fat-free, reduced-sodium chicken broth
1 green pepper, cut into strips
2 tomatoes, chopped
1 cup 2% milk shredded mild cheddar cheese
4 green onions, sliced

1) Heat dressing in large nonstick skillet on medium-high heat.  Add chicken, cook and stir 2 minutes.

2) Stir in rice, broth and peppers.  Bring to boil; cover.  Simmer on low heat 5 minutes or until chicken is done and rice is tender.  Let stand, covered for 5 minutes or until liquid is absorbed.

3) Add tomatoes, cheese and onions; mix lightly.

Ruth added broccoli into the recipe.  You can substitute 2 cups small broccoli florets for the green pepper.

Nutritional Information:

Calories: 430
Cholesterol: 85 mg
Total fat: 12 g
Sodium: 950 mg
Saturated Fat: 5 g
Carbohydrate: 42 g

Carb Choices: 3
Diet Exchange: 2 1/2 Starch + 1 Vegetable + 4 Meat (L) + 1/2 Fat

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