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Tex-Mex Chicken and Rice

Categories: Kid-friendly, Low-fat
Type: Main Dishes

Chili powder, salsa, and beans give this chicken and rice dish its rich southwestern flavor.

Serves: 5 servings


  • 1 pound boneless, skinless chicken breasts
  • 1/4 teaspoon salt
  • 1 teaspoon crushed fresh garlic
  • 2 cups quick-cooking brown rice
  • 1 can (1 pound) red kidney beans, drained
  • 1-3/4 cups unsalted chicken broth
  • 1/2 cup bottled salsa
  • 1/3 cup finely chopped green bell pepper
  • 1/3 cup finely chopped onion
  • 1 tablespoon chili powder

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  1. Rinse the chicken with cool water, and pat it dry with paper towels. Cut the chicken into bite-sized pieces, and sprinkle with the salt.
  2. Coat a large nonstick skillet with nonstick cooking spray, and preheat over medium-high heat. Add the chicken and garlic, and stir-fry for about 5 minutes, or until the chicken is browned and no longer pink inside.
  3. Add all of the remaining ingredients to the skillet. Stir to mix well, and bring to a boil. Reduce the heat to low, cover, and simmer for about 8 minutes, or until the rice is tender and the liquid is absorbed.
  4. Remove the skillet from the heat, cover, and let stand for 5 minutes. Serve hot.

excerpted from:

Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright � 2000 by Sandra Woodruff.

To order this book go to www.penguin.com. Get a 15% discount with the coupon code FENPARENT.

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