Tuscan Chicken and Rice

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Nutritional Info
  • Servings Per Recipe: 12
  • Amount Per Serving
  • Calories: 300.0
  • Total Fat: 4.6 g
  • Cholesterol: 19.2 mg
  • Sodium: 168.8 mg
  • Total Carbs: 46.9 g
  • Dietary Fiber: 7.3 g
  • Protein: 18.2 g

View full nutritional breakdown of Tuscan Chicken and Rice calories by ingredient


Introduction

nice low fat, high protein, whole grain meal nice low fat, high protein, whole grain meal
Number of Servings: 12

Ingredients

    1 T Olive Oil
    4 Boneless, skinless chicken breasts
    1 onion, chopped
    3 cloves garlic
    1/2 lb fresh spinach
    1 14.5 oz can diced tomatoes, drained
    6 c. cooked brown rice (can substitute white)
    2 15 oz cans navy or great northern beans
    2 tsp Italian Seasoning
    2 Tbsp red wine vinegar
    1/2 tsp black pepper 3/4 c parmesan cheese

Directions

heat oil in skillet on medium high. cook onion, chicken and garlic 7-10 minutes. Add spinach and tomatoes and continue to cook 3-4 more minutes. add rice, italian seasoning, benas vinegar and pepper and cook 3-4 more minutes. top with parmesan cheese.

Number of Servings: 12

Recipe submitted by SparkPeople user LCOUNTERMAN.