foodconsumer.org: Health Recipes: Brown Rice Pilaf  with Squash and Chicken

Health Recipes: Brown Rice Pilaf  with Squash and Chicken
================================================================================
admin on 01/12/2010 23:41:00
 
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