Health Recipes: Brown Rice Pilaf with Squash and Chicken

Easy Anytime One-Pot

Pack veggies and lean meat into an anytime meal that everyone will enjoy. Hearty brown rice contains essential vitamins and minerals and has nearly four times more fiber than enriched white rice. Research has shown that diets high in fiber may help lower the risk of colorectal cancer.

Brown Rice Pilaf  with Squash and Chicken

1 cup brown rice (uncooked)
2 cups fat-free reduced-sodium chicken broth
2 Tbsp. extra-virgin olive oil
1 large onion, peeled and chopped
1 red bell pepper, seeded and chopped
1 cup chopped zucchini
1 cup chopped yellow squash
2 cups cubed cooked chicken breast
1 1/2 Tbsp. reduced sodium soy sauce
1 large egg, lightly beaten
Salt and freshly ground black pepper, to taste
Cook brown rice according to package instructions, substituting chicken broth for water.

Meanwhile, in large nonstick skillet, heat olive oil over medium-high heat. Add onion, bell pepper, zucchini and yellow squash and sautŽ for 5 minutes, or until vegetables are tender. Add chicken and soy sauce and cook for 1 minute. Add cooked rice and egg to the skillet. Stir over medium heat until egg is just cooked.

Season to taste with salt and pepper. Garnish with toasted almonds and serve.

Makes 5 servings.

Per serving: 327 calories, 9 g total fat (2 g saturated fat), 36 g carbohydrate,
24 g protein, 3 g dietary fiber, 459 mg sodium.

by AICR.org