Quick Italian Chicken and Rice

  • Prep Time 15 min
  • Total Time 20 min
  • Servings 3

Ingredients

Ingredients

2
teaspoons vegetable oil
1
package (12 to 14 oz) chicken breast tenders (not breaded)
1/2
teaspoon Italian seasoning
1
can (14.5 oz) Italian-style stewed tomatoes, undrained
3/4
cup water
1 1/2
cups uncooked instant white rice

Directions

Directions

  • 1 In 10-inch nonstick skillet, heat oil over medium-high heat. Sprinkle chicken tenders on all sides with Italian seasoning; add to skillet. Cook 5 to 6 minutes, stirring constantly, until chicken is browned and no longer pink in center.
  • 2 Stir in tomatoes and water. Heat to boiling. Stir in rice. Cover; remove from heat. Let stand 5 minutes or until liquid is absorbed.

Notes










Tips

Expert Tips

Serve with fresh steamed broccoli and purchased crunchy toffee cookies.

Nutrition Information

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
410
Calories from Fat
70
% Daily Value
Total Fat
7g
11%
Saturated Fat
1 1/2g
8%
Trans Fat
0g
Cholesterol
70mg
23%
Sodium
440mg
18%
Potassium
510mg
15%
Total Carbohydrate
57g
19%
Dietary Fiber
2g
7%
Sugars
7g
Protein
30g
% Daily Value*:
Vitamin A
6%
6%
Vitamin C
15%
15%
Calcium
6%
6%
Iron
20%
20%
Exchanges:
4 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 2 1/2 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choice
4
*Percent Daily Values are based on a 2,000 calorie diet.