Tuesday, January 4, 2011

Rustic Italian Chicken & Rice

Here is another healthy recipe from the Kraft website http://www.kraftrecipes.com/recipes/rustic-italian-chicken-rice-121385.aspx?cm_mmc=eml-_-rbe-_-20110104-_-1029 to help you eat healthy this year
Rustic Italian Chicken & Rice recipe 
1/4 cup KRAFT Tuscan House Italian Dressing and Marinade, divided
4 small  boneless skinless chicken breasts (1 lb.)
1 onion, sliced
1   zucchini, cut in half lengthwise, then crosswise into 1/2-inch-thick slices
1 red pepper, cut into strips
1-3/4 cups  spaghetti sauce
2 cups hot cooked long-grain brown rice
1/2 cup  KRAFT 2% Milk Shredded Italian* Three Cheese Blend
2 Tbsp. KRAFT Grated Parmesan Cheese

Make It

HEAT 2 Tbsp. dressing in large skillet on medium heat. Add chicken; cook 5 to 7 min. on each side or until done (165ºF). Remove chicken from skillet; cover to keep warm.
ADD remaining dressing and vegetables to skillet; cook 3 to 5 min. or until vegetables are crisp-tender, stirring frequently. Stir in spaghetti sauce; cook 1 min. or until heated through, stirring frequently.
SPOON rice onto platter; top with chicken, sauce and cheeses.
* Made with quality cheeses crafted in the USA.

Kraft Kitchens Tips

Special Extra
Sprinkle with 1/4 cup thinly sliced fresh basil just before serving.
Calories  480 Total fat  17 g Saturated fat  4.5 g Cholesterol  80 mg Sodium  820 mg Carbohydrate  45 g Dietary fiber  6 g Sugars  10 g Protein  36 g Vitamin A  40 %DV Vitamin C  45 %DV Calcium  30 %DV
Iron  15 %DV Healthy Living Information Low calorieCarb Choices: 3 Diet Exchange 2-1/2 Starch + 1 Vegetable + 4 Meat (L) + 1 Fat

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