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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.

Herbed Tomatoes,

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

tomatoes, undrained

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.

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