Chicken with Beans and Rice

Note: This recipe is especially for kids with lactose intolerance, who need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

• 16 oz. boneless, skinless chicken breast, cooked and in bite size pieces

• 2 garlic cloves, minced

• ¾ c. salsa

• 15 oz. can black beans, drained

• ½ c. red pepper, chopped

• ½ tsp. cumin

• ¼ c. onion, minced

• 2 tbsp. canned hot chili peppers, minced

• 2 c. cooked instant rice

Utensils:

Stove (you’ll need help from your adult assistant)

Directions:

Mix together all ingredients, except rice, in a skillet.

Simmer on top of stove for 10 minutes.

Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1-1/3 cups of the beans and rice mixture

Nutritional analysis (per serving):

380 calories

5 g fat

1 g sat. fat

40 g protein

42 g carbohydrate

7 g fiber

84 mg cholesterol

838 mg sodium

103 mg calcium

3.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish.

Source: kidshealth.org

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