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Nutritional Facts
Serving Size 4oz (328g)
Serving Per Recipe 6

Amount Per Serving
Calories 330 Calories from Fat 130

% Daily Value *
Total Fat 15g 23%
     Saturated Fat 4.5g 23%
Cholesterol 55mg 18%
Sodium 670mg 28%
Total Carb. 30g 10%
     Dietary Fiber 3g 12%
     Sugars 7g
Protein 21g

Vitamin A 15%
Vitamin C 30%
Calcium 15%
Iron 4%

* Percent Daily Values based on a 2,000 calorie diet.


Tex Mex Chicken And Rice

Serves 6

1 pound boneless chicken breast, without skin (cut into 6 portions)
1 tablespoon canola oil
1/3 cup chopped onions
1/2 cup sweet green peppers, chopped
1 minced garlic clove
1 can (14 1/2 ounces) stewed tomatoes with green chilies
1 can (14 1/2 ounces) chicken broth
1 3/4 cups quick cooking brown rice, uncooked
1/4 teaspoon hot sauce
2 ounces reduced fat sharp cheddar cheese
12 tablespoons plain nonfat yogurt
6 tablespoons sliced black olives
1 cup diced celery


In a large skillet cook chicken in hot oil for about 2 minutes or each side or until brown; remove and set aside. In the same skillet, cook onion, pepper, and garlic until tender, but not brown. Drain off fat. Stir in undrained tomatoes, broth, uncooked rice, celery, and hot sauce. Bring to boiling; remove from heat and spoon mixture into a 12 x 7 1/2 x 2" baking dish. Arrange chicken on top of rice mixture.

Bake covered for 30-35 minutes or until rice is done. Sprinkle with cheese. Let stand, uncovered, about 5 minutes or until the cheese is melted. Sprinkle with olives; top with yogurt.


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