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Eating healthy doesn’t mean your food has to be bland. This easy Chicken and Spanish rice recipe is full of flavor from onions, garlic and parsley. Make some ahead of time so you have easy, protein-packed meal options during the week.


1 cup onions, chopped
¾ cup green peppers
2 TSP vegetable oil
1 8-ounce can tomato sauce*
1 TSP parsley, chopped
½ TSP black pepper
1 ¼ TSP garlic, minced
5 cups cooked brown rice (cooked in unsalted water)
3 ½ cups chicken breasts, cooked, skin and bone removed, and diced

*To reduce sodium, use one 4-ounce can of low sodium tomato sauce and one 4-ounce can of regular tomato sauce. New sodium content for each serving is 215 mg.



  1. In a 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. Heat through.


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