Chicken and Rice

Cheesy chicken with rice and a Mexican kick? Yum!

Yield: Serves 6 (serving size: about 1 1/2 cups)
Ingredients:
12 ounces skinless, boneless chicken breast halves
Cooking spray 

1 1/2 cups chopped onion 

1 cup red bell pepper strips
1 cup yellow bell pepper strips
1 tablespoon all-purpose flour
1 teaspoon ground cumin
3/4 cup fat-free, lower-sodium chicken broth
8 ounces cubed processed pepper Jack cheese
2 cups cooked brown rice
2 ounces shredded Monterey Jack cheese
 

Preparation:
1. Cut chicken into strips. Heat a medium skillet over ­medium-high heat. Coat pan with cooking spray. Add chicken; sauté 1 minute. Remove chicken. Add onion, red bell pepper strips, and yellow bell pepper strips to pan; sauté 5 minutes. Stir in flour and cumin; cook 1 minute. Add chicken broth, stirring until smooth. Cook 2 minutes. 

2. Preheat oven to 375°. 

3. Add pepper Jack cheese to bell pepper mixture; stir until smooth. Remove from heat; stir in chicken and cooked brown rice. Spoon mixture into an 11 x 7-inch glass or ­ceramic baking dish. Sprinkle mixture with Monterey Jack cheese; bake at 375° for 25 minutes.

Nutritional Information:

Calories: 357
Fat: 12.9g
Saturated fat: 6.9g
Sodium: 733mg