1 cup chopped onion
1 teaspoon minced garlic
1 small tomato, diced
1 can (4 ounces) diced green chilies
1 ¼ cups water
1 box (6 ounces) long grain and wild rice blend
6 boneless, skinless chicken breasts (4 ounces each)
1 cup fat-free sour cream
¼ cup chopped fresh cilantro
1 large jalapeno pepper, minced
1 cup grated reduced-fat Colby & Monterey Jack cheese blend (made with 2% milk)
¾ cup salsa
Heat electric skillet to 350 degrees. Sauté onion 1-2 minutes. Add garlic and sauté 1 minute more. Add tomato, green chilies, water and seasoning packet from rice. Bring to a boil.
Stir in rice. Arrange chicken breasts in skillet with rice mixture. Cover. When valve starts to flutter, reduce heat to 200 degrees. Cook 20 minutes.
Meanwhile in a small bowl, combine sour cream and cilantro. Set aside.
Sprinkle chicken with jalapeno and cook 5 minutes more, covered.
Sprinkle chicken with cheese. Turn skillet off. Cover just until cheese melts, 1-2 minutes. Place each serving on a plate. Top with 2 tablespoons salsa and 2-3 tablespoons cilantro cream.
Nutrition information per serving:
352 calories, 35g carbohydrate, 37g protein, 5.6g fat, 3.1g saturated fat, 79mg cholesterol, 744mg sodium, 4.6g dietary fiber
Original recipe by Janet Potts, RD, LD
This recipe has become a family favorite, so I often triple the recipe up to the point of adding the water. Then I freeze two of these portions individually. This saves some time when I’m ready to make the recipe again.