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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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