Safety and Wellness

Chicken With Beans and Rice

Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

  • 16 oz. boneless, skinless chicken breast, cooked and in bite size pieces
  • 2 garlic cloves, minced
  • ¾ c. salsa
  • 15-oz. can black beans, drained
  • ½ c. red pepper, chopped
  • ½ tsp. cumin
  • ¼ c. onion, minced
  • 2 tbsp. canned hot chili peppers, minced
  • 2 c. cooked instant rice

Directions:

  1. Mix together all ingredients, except rice, in a skillet.
  2. Simmer on top of stove for 10 minutes.
  3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1 1/3 cups of beans and rice mixture

Nutritional analysis (per serving):
355 calories
2 g fat
1 g sat. fat
36 g protein
46 g carbohydrate
9 g fiber
66 mg cholesterol
558 mg sodium
58 mg calcium
3.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese on top.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012



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Note: All information is for educational purposes only. For specific medical advice, diagnoses and treatment, consult your doctor.

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