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Chicken, Rice, and Summer Vegetable Casserole

This healthy recipe comes from NDSU Extension Service.

Ingredients

•    1 Tbsp. vegetable oil
•    1 medium onion, chopped
•    2 cloves garlic, minced
•    1 red sweet pepper, chopped
•    1 medium zucchini, chopped
•    1 lb. chicken breast cut in chunks
•    2 medium tomatoes, chopped
•    1 c. brown rice
•    3 c. chicken broth
•    1/2 tsp. salt
•    1/2 tsp. pepper
•    3 Tbsp. parsley, chopped

Directions

 

Coat the bottom of a large, heavy-bottom saucepan with vegetable oil. Add the onion, garlic, red pepper and zucchini to the pan. Cook over low heat, stirring occasionally until the vegetables are very soft, about 5 minutes Add the chicken and turn the heat up to medium high. Stir until the chicken is cooked lightly on all sides. Add the tomatoes, rice, chicken broth and salt. Bring the broth to a boil and then adjust the heat to maintain a slow simmer. Let the casserole simmer until the rice is tender, about 45 minutes. Stir in the pepper and parsley and serve.

Makes 6 servings.

Per Serving: about 151 calories, 6 grams (g) of fat, and 3 g of fiber.

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