Spanish Chicken and Brown Rice Skillet

This high-protein, high-fiber skillet meal utilizes lean chicken breast and complex carbs from brown rice to keep you energized and full for longer.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (5 servings), not per serving.

• 1 cup onion, chopped · 60 kcal in the whole recipe
• 1/4 cup green pepper, chopped · 8 kcal in the whole recipe
• 2 teaspoons vegetable oil · 79 kcal in the whole recipe
• 1 can (8 ounces) low-sodium tomato sauce · 54 kcal in the whole recipe
• 1 teaspoon fresh parsley, chopped · 0 kcal in the whole recipe
• 1/2 teaspoon black pepper
• 1 1/4 teaspoons garlic, minced · 9 kcal in the whole recipe
• 5 cups cooked brown rice · 1425 kcal in the whole recipe
• 3 1/2 cups cooked chicken breast, diced, skin and bone removed · 550 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large skillet over medium heat, then sauté the chopped onion and green pepper for about 5 minutes until softened.

   

2. Stir in the tomato sauce, minced garlic, black pepper, and parsley, then simmer for 2 to 3 minutes until the sauce is heated through.

   

3. Add the cooked brown rice and diced chicken breast to the skillet, stirring gently to combine all ingredients.

   

4. Cook for another 5 minutes, stirring occasionally, until everything is thoroughly hot and the flavors are beautifully blended.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.