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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"At the end of the day if you follow the music it'll take you on a really, really great journey."
-Mike Dirnt, Musician

The refrigerator light goes on...

This is a super simple recipe, but don't let the ingredients deceive you. All the ingredients keep well. You can keep all the ingredients on hand, thaw the chicken in the fridge during the day, take 15 minutes to assemble and then about an hour to cook it up.

This works with any instant brown rice, but from the testing I've done the Uncle Bens brand is better. It holds up well and doesn't get as sticky or gummy.

In our review of instant brown rices we put Uncle Bens at the bottom of the list of the four that were tested.

The interesting thing is that the features that made it our least favorite as a side dish make it best for this sort of casserole. As the review says, "the grains were distinct and not gummy at all."

In a casserole that bakes for an hour, like this one, the rice will cook for much longer than the recommended 5 or 10 minutes. The other instant rice products we tested became too gummy in this recipe application but the Uncle Bens held up well.

I look for salsa with lower sodium. For this recipe I used the Tabasco brand, and it comes in right at 200 mg of sodium for 2 tablespoons. Try to pick one with the same amount of sodium or no more than 250 mg of sodium in 2 tablespoons.

Fiber

Fiber is not one particular food but the part of plant foods that your body can't digest: what your grandma called roughage. She might have thought of getting more roughage as eating more greens and beans but there's so many other great sources of fiber.

Technically fiber is a carbohydrate, but it is not absorbed into the body like other carbs because humans don't have the enzymes to break them down. As a result, foods that are high in fiber are generally lower in calories.

Most people need to increase the amount of dietary fiber in their diet. The average American only eats foods with 10 - 15 grams of fiber per day, but 25 - 30 grams is optimum. More 


 

Quickie Arroz Con Pollo



Servings = 4 | Serving size =about 2 1/2 cups

Cooking Time = 75 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6.

This recipe makes great leftovers and freezes well.

1 lb boneless skinless chicken breasts (sliced into strips)
1 cup frozen corn
1 1/3 cup frozen peas and carrots mixture
3/4 cup instant brown rice
3/4 cup red salsa
1 1/2 cups water
fresh ground black pepper (to taste)
3 ounces reduced fat cheddar or Monterey Jack cheese (grated)

Preheat the oven to 325F.

Place the chicken strips in a single layer in the bottom of a medium oblong Pyrex dish.

Mix together the corn, peas and carrots, brown rice, salsa and water. Add the pepper.

Pour the mixture over the chicken and pat down. Cover the dish with foil.

Bake for one hour. Remove from the oven and discard the foil.

Grate the cheese and sprinkle over the top of the casserole.

Return the pan to the oven and cook for about 5 10 minutes, until the cheese is melted.

Nutrition Facts

Serving size = about 2 1/2 cups

Servings = 4

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Amount Per Serving

Calories 294 Calories from Fat 57
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 3g 17%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 18mg 6%
Sodium 439mg 18%
Total Carbohydrates 47g 16%
    Dietary Fiber 6g 22%
    Sugars 6g  
Protein 14g  
Vitamin A 93% Vitamin C 14%
Calcium 19% Iron 10%
Vitamin K 14 mcg Potassium 488 mg
Magnesium 92 mg