Prep: 5 minutes
Cook: 10 minutes
Serves 4

Ingredients

18.8 oz package cooked brown rice (Uncle Bens?)
16 oz package of mixed frozen vegetables
1 cup frozen peppers/onion stir fry vegetables (fresh optional)
4 Tsp canola oil
3 Tsb stir-fry sauce
3 eggs
1/2 Tsp crushed red pepper (optional, maybe cayenne or paprika?)
Lime wedges

Directions

Heat 2 tsp canola oil in a large nonstick skillet on medium heat. Whisk eggs and then add to the skillet. Cook stirring occasionally to break up eggs until set. Remove eggs from the pan. Add remaining 2 tsp. oil to the skillet and increase the heat to medium high. Stir in frozen vegetables and cook until 5 minutes or tender.

Add stir-fry sauce and crushed red pepper to the skillet. Stir in rice and heat through. Mix in the cooked eggs. Add the lime wedge for a bit of extra flavor.

Nutritional Value

This dish has only 252 calories per serving and only 483mg of sodium! This dish cuts calories and sodium by nearly 50% compared to a takeout version.

Ingredients

4 boned, skinned chicken breast halves (about 2 pounds)
1 tablespoon olive oil
2 teaspoons ground cumin
1 1/2 teaspoons ground coriander
cayenne (to taste)
1 can diced tomatoes (14 1/2 ounces)
1/3 cup dried apricots
1 tablespoon sugar
3 garlic cloves minced
1 can chickpeas drained and rinsed (15 1/2 ounces)
1/4 cup chopped parsley

Directions

Season chicken breasts with salt and pepper. Heat olive oil in a large frying pan over medium-high heat. Add cumin, coriander, and cayenne to the pan. Cook 1 minute stirring occasionally. Add chicken and cook until golden brown on underside, about 3 minutes. Turn and cook until brown on the other side for about 3 more minutes. Transfer to a plate and set aside.

Stir in tomatoes, apricots, sugar and garlic to the frying pan. Bring to a boil, then reduce to a simmer and return chicken to pan. Cook covered until chicken is cook through about 10 minutes. Stir in chickpeas and parsley, and cook until heated through.

Nutritional Info: 421 calories per serving

Lemon Garlic Herb Chicken

Make as much as you want, serve 2 chicken breasts per person.

Ingredients

5 cloves garlic, peeled
Salt
Black pepper
2 lemons, zested
1 teaspoon fennel seed
5 to 6 sprigs fresh thyme, leaves stripped and finely chopped
3 to 4 sprigs fresh rosemary, leaves stripped and finely chopped
A handful flat-leaf parsley, finely chopped
1/2 to 2/3 cup extra-virgin olive oil, divided
4-8 boneless skinless chicken breasts

Directions

Heat grill or grill pan to medium-high.

Grate the garlic onto acutting board and add a couple teaspoons salt, mash into paste with the flat of your knife. Alternatively you can finely chop the garlic and leave out the salt. Without salt it still tastes great!

Reserve 1/5 of the pasted garlic, about 1 clove and add the rest to a shallow dish. To the garlic, add the lemon zest, fennel seed, chopped thyme, rosemary, parsley and about 1/4 to 1/3 cup extra-virgin olive oil and some black pepper. Stir with a fork to combine then add chicken pieces and coat evenly. It will get a bit messy!

Grill chicken 12 to 15 minutes until juices run clear.

Remove chicken from the grill and squeeze the juice of 1 of the zested lemons down over the meat while still hot.

[source Rachael Ray]

Prep Time – 5 Min
Cook Time – 15 Min
Ready In – 20 Min
Makes 2 servings

Ingredients

1/3 cup chopped onion
1 clove garlic, chopped
1/3 cup chopped green bell pepper
3/4 pound chicken meat, cooked and cubed
1/2 cup whole peeled tomatoes
1/2 cup green beans
1/4 teaspoon dried oregano

Directions

In a large skillet, saute onion, garlic and bell pepper until soft. Add chicken, then stir in tomatoes, beans and oregano.

Reduce heat to medium low and simmer for 8 to 10 minutes, stirring constantly. Remove from heat and serve hot.

Recommended Side Dishes

Noodles – Any type
White Rice
Corn or any additional vegetables