Easy recipe promotes weight loss, health
May 11, 2005 - It's estimated that nine out of 10 Amer-icans do not have enough whole grain in their diet.
New U. S. Department of Agriculture dietary guidelines recommend consuming three or more ounce-equivalents of whole grain per day.
Eating whole grains may lower the risk of heart disease, diabetes and certain cancers and help with weight loss.
Fortunately, there are easy-to-prepare whole-grain foods available.
For example, using brown rice in place of white rice can be a simple way to add whole grains to your family's menu.
Try this delicious low-fat recipe that can be prepared in 30 minutes.
Chicken and Rice
¼ cup Italian reduced-fat dressing
4 small boneless skinless chicken breast halves (about 1pound)
2 cloves garlic, minced
1 can (28 ounces) diced
1 cup water
2 cups brown rice, uncooked
1 cup 2% milk shredded, reduced-fat mozzarella cheese
1 medium tomato, chopped
2 Tbsp. chopped cilantro
Heat dressing in large skillet on medium heat.
Add chicken and garlic; cover. Cook 5 minutes on each side or until chicken is browned. Remove from skillet; set aside.
Add canned tomatoes and water to skillet.
Stir in rice; bring to boil. Reduce heat to low; simmer, uncovered, 10 min.
Return chicken to skillet. Sprinkle with cheese; cover.
Cook on low heat for five minutes. Top with tomato and cilantro.