Recipe: Brown Rice Pilaf with Squash and Chicken

BROWN RICE PILAF WITH SQUASH AND CHICKEN


1 cup brown rice
2 cups fat-free reduced sodium chicken broth
2 Tbsp. extra-virgin olive oil
1 large onion, peeled and chopped
1 red bell pepper, seeded and chopped
1 cup chopped zucchini
1 cup chopped yellow squash
2 cups cubed cooked chicken breast
1 1/2 Tbsp. reduced sodium soy sauce
1 large egg, lightly beaten
Salt and freshly ground black pepper, to taste
2 Tbsp. sliced toasted almonds, for garnish

Cook the brown rice according to package instructions, substituting chicken broth for water.

Meanwhile, in a large nonstick skillet, heat the olive oil over medium-high heat. Add the onion, bell pepper, zucchini and yellow squash and saut for 5 minutes, or until the vegetables are tender.

Add the chicken, and soy sauce and cook for 1 minute.

Add the cooked rice and the egg to the skillet. Stir over medium heat until the egg is just cooked.

Season to taste with salt and pepper. Garnish with toasted almonds and serve.

Makes 5 servings

Per serving: 327 calories, 9 g total fat (2 g saturated fat), 36 g carbohydrate, 24 g protein, 3 g dietary fiber, 459 mg sodium.

Source: the American Institute for Cancer Research