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Chicken with rice

October 2, 2021

Print Recipe
Chicken with rice
A comfort food classic featuring high fiber vegetables to support a healthy body inside out.
homemade healthy food - chicken soup
Course Entrees
Cuisine Healthy Diabetic, Heart Healthy, Weight Management
Keyword 300 calories or less, diabetic friendly, family friendly, heart healthy, high protein, kidney friendly, simple meals
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 lb chicken (skinless and boneless)
  • 1 quart of water
  • 3 medium zucchinis (or 3 cups)
  • 3 medium carrots (or 3 cups)
  • 3 roma tomatoes (or 3 cups)
  • 1 cup uncooked brown rice
  • 1 tsp garlic powder or Mrs. Dash
  • 1 bay leaf and mint leaf
  • 3 serrano or jalapeno peppers (optional)
  • 1/2 tsp salt
Course Entrees
Cuisine Healthy Diabetic, Heart Healthy, Weight Management
Keyword 300 calories or less, diabetic friendly, family friendly, heart healthy, high protein, kidney friendly, simple meals
Prep Time 10 minutes
Cook Time 30 minutes
Servings
Ingredients
  • 1 lb chicken (skinless and boneless)
  • 1 quart of water
  • 3 medium zucchinis (or 3 cups)
  • 3 medium carrots (or 3 cups)
  • 3 roma tomatoes (or 3 cups)
  • 1 cup uncooked brown rice
  • 1 tsp garlic powder or Mrs. Dash
  • 1 bay leaf and mint leaf
  • 3 serrano or jalapeno peppers (optional)
  • 1/2 tsp salt
homemade healthy food - chicken soup
Instructions
  1. Boil water in a large pot, then lower temperature to med-high, add chicken, herbs, and spices
  2. Cover with a lid and cook for about 10 minutes
  3. Chop zucchini, carrots, tomatoes, and peppers into ¼ - ½ inch cubes
  4. Add rice and chopped vegetables, cover with lid and let simmer
  5. Cook for another 10 -15 minutes or until rice and vegetables are tender
  6. Enjoy!
  7. Note: leftovers can be saved in the refrigerator for 4 days or frozen in Tupperware for 1 month
Recipe Notes

Nutrition Facts:

Serves: 6
1 serving = 2 cups
Calories: 260
Fat: 2g
Saturated fat: 0g
Sodium: 290mg
Potassium: 690mg
Carbohydrate: 32g
Fiber: 4g
Total sugars: 6g
Protein: 27g
Choices/Exchanges: 4 protein, 1 starch, 2 vegetables

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