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    Chicken and Spanish Rice

    You can stretch your food dollar — and eat well, too.

    A budget-friendly, low-sodium, heart healthy recipe from the National Institutes of Health.

    1 cup onions, chopped
    3/4 cup green peppers
    2 teaspoon vegetable oil
    1 8-ounce can tomato sauce*
    1 teaspoon parsley, chopped
    1/2 teaspoon black pepper
    1 1/4 teaspoon garlic, minced
    5 cups cooked brown rice (cooked in unsalted water)
    3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced

    In a large skillet, sauté onions and green peppers in oil for 5 minutes on medium heat.

    Add tomato sauce and spices. Heat through.

    Add cooked rice and chicken. Heat through.

    * To reduce sodium, use one 4-ounce can of low-sodium tomato sauce and one 4-ounce can of regular tomato sauce. New sodium content for each serving is 215 milligrams.

    Makes 5 servings
    Serving Size: 1-1/2 cup

    Per Serving:
    Calories: 428
    Total Fat: 8 grams
    Saturated Fat: 2 grams
    Cholesterol: 80 milligrams
    Sodium: 341 milligrams
    Protein: 35 grams
    Carbohydrate: 52 grams
    Calcium: 50 milligrams
    Magnesium: 122 milligrams
    Potassium: 545 milligrams
    Fiber: 8 grams

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