Safety and Wellness
Mexican Chicken and Rice
Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.
You can still enjoy cheesy Mexican dishes by using lactose-free soy cheese. You'll be surprised at how well the soy cheese melts.
Prep time: 40 minutes
- 2 6-oz. chicken breasts without skin
- 2 oz. jalapeño Jack soy cheese
- ¼ c. bread crumbs
- 8 oz. canned tomato sauce
- 1½ tsp. cumin
- 1½ tsp. chili powder
- 1 tsp. cilantro
- 2 garlic cloves, minced
- ¼ c. onion, minced
- 2/3 c. rice, cooked
- Trim all fat from chicken breast.
- Place chicken breast in glass casserole dish.
- Sprinkle breadcrumbs over the top of the chicken.
- Cook chicken at 375ºF (190ºC) for 30 minutes or until chicken is no longer pink in the middle.
- In a small saucepan, combine tomato sauce, cumin, chili powder, cilantro, minced garlic, and onion. Simmer over low heat until chicken is ready to be served (approximately 30 minutes).
- Remove casserole dish from oven and put 1 oz. soy cheese on each piece of chicken. Cook for approximately 3 to 5 minutes or until cheese has melted.
- Serve chicken and rice with tomato sauce drizzled over the top.
Serving size: 1 chicken breast, 1/3 cup of rice, and ½ cup of sauce
Nutritional analysis (per serving):
8 g fat
1 g saturated fat
40 g protein
39 g carbohydrate
1 g fiber
78 mg cholesterol
1240 mg sodium
370 mg calcium
3.9 mg iron
Note: Nutritional analysis may vary depending on ingredient brands used.
Variations and suggestions:
Consider using low-sodium tomato sauce. Add green chilis or hot peppers to add some heat to your dish.
Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012