Brown Rice Pilaf with Squash and Chicken

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.

Ingredients:

1 cup brown rice (uncooked)
2 cups fat and MSG-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 (preferably organic chicken)
1 1/2 Tbsp. reduced sodium soy sauce
1 large egg, lightly beaten (preferably free range organic egg)
Sea salt and freshly ground black pepper, to taste

(As always, for the very healthiest versions of any recipe choose organic content as much as possible.)

Instructions:

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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