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Brown Rice Pilaf with Squash and Chicken
Pack veggies and lean meat into an anytime meal that everyone will enjoy. Hearty brown rice contains essential vitamins and minerals and has nearly four times more fiber than enriched white rice. Research has shown that diets high in fiber may help lower the risk of colorectal cancer.
(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)
1. Cook brown rice according to package instructions, substituting chicken broth for water.
2. Meanwhile, in large nonstick skillet, heat olive oil over medium-high heat. Add onion, bell pepper, zucchini and yellow squash and saute' for 5 minutes, or until vegetables are tender. Add chicken and soy sauce and cook for 1 minute. Add cooked rice and egg to the skillet. Stir over medium heat until egg is just cooked.
3. 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.
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