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
  • 3/4 c. salsa
  • 15-oz. can black beans, drained
  • 1/2 c. red pepper, chopped
  • 1/2 tsp. cumin
  • 1/4 c. onion, minced
  • 2 tbsp. canned hot chili peppers, minced
  • 2 c. cooked instant rice

Directions:

  1. Mix together all ingredients, except rice, in a skillet.
  2. Simmer on top of stove for 10 minutes.
  3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1-1/3 cups of 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.

Reviewed by: Allison Brinkley, RD, LD/N
Date reviewed: March 2009

Kids Health

Note: All information is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.

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