Monday, January 28, 2013

Chicken and Rice

Ingredients:

  • 2 T olive oil
  • 6 oz cooked turkey sausage, cut into 1/4 " thick slices
  • 1 lb boneless, skinless chicken, cut into 2" pieces
  • 1 pkg (14oz) frozen sliced bell peppers and onions
  • 1 T minced garlic
  • 1 T Cajun seasoning
  • 3 c cooked brown rice
  • 1 1/2 c frozen peas
  • 1/2 c chicken broth


Instructions:

  1. Heat oil in large skillet over medium high heat, cook sausage until golden brown and transfer to plate
  2. Add chicken and cook about five minutes and transfer to plate
  3. Cook peppers and onions until liquid evaporates
  4. Stir in garlic, seasoning, peas, broth and rice
  5. Add chicken and sausage and cook until chicken is done


Yield: 4

Calories: 333
Protein: 24 g
Carbohydrates: 33 g
Fiber: 4 g
Fat: 11 g

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