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  • Chicken and Spanish Rice

A delicious one-pot meal the whole family will love.

Recipe Source: Stay Young At Heart


  • 1 C chopped onion

  • ¾ C green bell pepper, rinsed, seeded, and cubed

  • 2 tsp vegetable oil

  • 1 can (8 oz) tomato sauce (see tip below)

  • 1 tsp chopped parsley

  • ½ tsp ground black pepper

  • 1¼ tsp minced garlic

  • 5 C cooked brown rice (cooked in unsalted water)

  • 3½ C cooked boneless, skinless chicken breast, diced

calories 428
Total fat 8 g
Saturated fat 2 g
Cholesterol 80 mg
Sodium 341 mg
Total fiber 8 g
Protein 35 g
Carbohydrates 52 g
Potassium 545 mg
Calcium 50 mg
Magnesium 122 mg
Percent Daily Values are based on a 2,000 calorie diet.


  • 1
    In a large skillet, sauté the onion and green pepper in oil for 5 minutes on medium heat.

  • 2
    Add tomato sauce and spices. Heat through.

  • 3
    Add cooked rice and chicken. Heat through, and serve.

Tip: To reduce sodium, use one 4-oz can of low-sodium tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 215 mg.

Keep the Beat is a trademark of the U.S. Department of Health and Human Services.