Recipe: Chicken with Beans and Rice (using chicken breasts and brown rice)

CHICKEN WITH BEANS AND RICE
"Wonderfully versatile chicken pairs perfectly with seasoned beans and rice in this easy-to-prepare classic entree."


"Chicken adds more protein and a succulent flavor to rice and beans. The bit of cumin helps power up the dish with extra zip. The amount of this aromatic spice can be varied to suit your taste. Ditto for the red pepper flakes. Experiment and vary the amount to get the level of kick you want."

12 oz. skinless, boneless chicken breast, cut into 1-inch chunks
Salt and freshly ground black pepper, to taste
1 Tbsp. olive oil
1 medium green bell pepper, coarsely chopped
1/2 medium onion, coarsely chopped
3 cloves garlic, minced
1 (15 oz.) can no-salt added red beans
4 cups cooked brown rice (wild rice may be substituted)
1/4 cup low-sodium chicken broth
1/4 tsp. ground cumin
1/4 tsp. red pepper flakes or to taste
Lime wedges

Season chicken with salt and pepper. Heat oil over medium-high heat in large skillet. Add chicken, bell pepper, onion and garlic. Saute for 8-9 minutes, or until chicken is cooked through and veggies are tender.

Stir in beans, rice, broth, cumin and red pepper flakes. Heat through, about 2-3 minutes. Serve with lime wedges.

Makes 6 servings; 1 1/4 cups per serving.

Per serving: 295 calories, 4 g total fat (<1 g saturated fat), 43 g carbohydrate 21 g protein, 6 g dietary fiber, 69 mg sodium.

SERVING SUGGESTION:
This dish can be the centerpiece of a healthy meal. Just add a sliced cucumber and tomato wedge salad dressed with olive oil and lemon juice and seasoned with a sprinkle of Italian herbs for a complete meal.

Source: the American Institute for Cancer Research