Chicken and Spanish Rice

1 C onions, chopped
1/4 C green peppers
2 tsp vegetable oil
1 can (8 oz) tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 C cooked rice (in unsalted water)
31/2 C chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of
regular tomato sauce. New sodium content for each serving is 226 mg.


1. In large skillet, sauté onions and green peppers in oil for 5 minutes
on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken, and heat through.

Yield: 5 servings
Serving size: 11/2 cups
Each serving provides:
Calories: 406
Total fat: 6 g
Saturated fat: 2 g
Cholesterol: 75 mg
Sodium: 367 mg
Total fiber: 2 g
Protein: 33 g
Carbohydrates: 52 g
Potassium: 527 mg