Name: Chicken and Spanish Rice
Prep time: 15 min
Cook time: 30 min
Yield: 5
Ingredients: 1 cup chopped onion; 3/4 cup green bell pepper, rinsed, seeded, and cubed; 2 teaspoons vegetable oil; 1 can (8 oz) tomato sauce (see tip below); 1 teaspoon chopped parsley; 1/2 teaspoon ground black pepper; 1 1/4 teaspoon minced garlic; 5 cups cooked brown rice (cooked in unsalted water); 3 1/2 cups cooked boneless, skinless chicken breast, diced

Chicken and Spanish Rice

Source: Stay Young At Heart

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Chicken and Spanish Rice

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 cup chopped onion
3/4 cup green bell pepper, rinsed, seeded, and cubed
2 teaspoons vegetable oil
1 can (8 oz) tomato sauce (see tip below)
1 teaspoon chopped parsley
1/2 teaspoon ground black pepper
1 1/4 teaspoon minced garlic
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups cooked boneless, skinless chicken breast, diced

Course

Main Dish

Cuisine

American

Prep Time

15 minutes

Cook Time

30 minutes

Servings

Ingredients

1 cup chopped onion
3/4 cup green bell pepper, rinsed, seeded, and cubed
2 teaspoons vegetable oil
1 can (8 oz) tomato sauce (see tip below)
1 teaspoon chopped parsley
1/2 teaspoon ground black pepper
1 1/4 teaspoon minced garlic
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups cooked boneless, skinless chicken breast, diced

Instructions

In a large skillet, sauté the onion and green pepper in oil for 5 minutes on medium heat.
Add tomato sauce and spices. Heat through.
Add cooked rice and chicken. Heat through, and serve.

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Posted in Dinner, Recipes, Under 500 Calories

Quick Beef Casserole

Source: Deliciously Healthy Dinners

National Heart, Lung, and Blood Institute

https://healthyeating.nhlbi.nih.gov

Quick Beef Casserole

Course

Main Dish

Cuisine

American

Prep Time

10 minutes

Cook Time

45 minutes

Servings

Ingredients

1/2 lb. lean ground beef
1 cup onion, chopped
1 cup celery, rinsed and chopped
1 cup green bell pepper, rinsed, seeded, and cubed
3 1/2 cups tomatoes, rinsed and diced
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon paprika
1 Cup frozen peas
2 small carrots, rinsed, peeled, and diced
1 cup uncooked rice
1 1/2 cup water

Course

Main Dish

Cuisine

American

Prep Time

10 minutes

Cook Time

45 minutes

Servings

Ingredients

1/2 lb. lean ground beef
1 cup onion, chopped
1 cup celery, rinsed and chopped
1 cup green bell pepper, rinsed, seeded, and cubed
3 1/2 cups tomatoes, rinsed and diced
1/4 teaspoon salt
1/2 teaspoon ground black pepper
1/4 teaspoon paprika
1 Cup frozen peas
2 small carrots, rinsed, peeled, and diced
1 cup uncooked rice
1 1/2 cup water

Instructions

In a sauté pan, brown the ground beef.
Drain off the extra fat by tilting the sauté pan over a disposable cup in the sink to collect the fat. Use the lid to shield the meat from falling out. After the fat has turned solid, discard the cup in the trash.
Add the rest of the ingredients to the sauté pan, and mix well.
Cover sauté pan with lid, and cook over medium heat until boiling.
Reduce to low heat and simmer for 35 minutes. Serve hot.

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Posted in Dinner, Recipes, Under 500 Calories