Chicken & Brown Rice

1 Tbsp. canola oil

¾ lb. Boneless skinless chicken breasts, cut into strips

2 cloves garlic, minced

1 ½ cups reduced sodium chicken broth

1 cup frozen broccoli florets

½ red pepper, cut into strips

½ cup diagonally sliced carrots

½ cup sliced zucchini or yellow squash

¼ tsp. black pepper

1 ½ cups instant brown rice, uncooked

¼ cup (1 oz.) grated Parmesan cheese

Heat oil in large skillet on medium-high heat.  Add chicken; cook and stir until chicken is lightly browned.

Add garlic, broth, broccoli, red pepper, carrots, squash and black pepper.  Bring to a boil.

Stir in rice; return to a boil.  Reduce heat to low; cover and simmer 5 minutes.  Remove from heat.  Let stand 5 minutes.  Stir in cheese.

Yield: 4 servings

PER SERVING:     
CALORIES: 330     
FAT: 9g           
SATURATED FAT: 3g
SODIUM: 790mg
CARBOHYDRATE: 31g    
CHOLESTEROL: 55mg   
PROTEIN: 31g     
FIBER: 2g

WeightWatchers Points:  7

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Smart 4 Your Heart is the ultimate guidebook that has gathered the most complete and current information into one source, guiding you through your journey toward achieving a healthy heart. Author Margaret Pfeiffer, MS, RD, CLS is a clinical dietitian with ProHealth Care's Regional Heart & Vascular Center.

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