MISSION, KS--(Marketwire - March 21, 2011) - (Family Features) With the new Dietary Guidelines for Americans released earlier this year, introducing healthy foods into everyday eating has become a priority for many families. While fruits and vegetables remain at the top of the list, increasing one's whole-grain intake is also named as a change people should make to support a healthy lifestyle.
"Eating whole grains may lower the risk of cardiovascular disease and is associated with lower body weight," says registered dietitian and chef Michele Powers. "But when it comes to ensuring the whole family gets the recommended three servings a day, it's easy to fall short. At the dinner table, many people struggle with the perception that eating whole grains comes at the expense of flavor and satisfaction. It's important to look for the right recipe and seek help from new, innovative food products that make it easy to incorporate whole grains and other healthy foods into a delicious meal."
For those who prefer the taste of white rice, Uncle Ben's Whole Grain White Rice is an easy way to incorporate whole grains into your daily diet. Made with natural ingredients and low in fat, it is the first and only whole grain rice that looks and tastes like white rice. Each serving contains nearly a full day's worth of whole grains and 4 to 5 grams of fiber per serving, meeting nearly 20 percent of the Daily Value.
For whole grain goodness the entire family will love, visit www.UncleBens.com for great tasting, heart-healthy recipes.
| Chicken Vegetable Primavera Over Garden Vegetable Rice | |
| Servings: 4 | |
| Preparation Time: 8 minutes | |
| Cooking Time: 20 minutes | |
| 1 | 4.7-ounce box Uncle Ben's Whole Grain White Rice Garden Vegetable |
| 2 | teaspoons olive oil |
| 1 | pound boneless, skinless chicken breast, cut into 1-inch pieces |
| 1 | garlic clove, minced or 1 teaspoon bottled garlic |
| 2 | cups thinly sliced zucchini |
| 2 | medium carrots, thinly sliced |
| 1 | cup diced red bell pepper |
| 1 | cup frozen peas, thawed |
| 1 1/2 | cups reduced-sodium chicken broth |
| 1/4 | cup dry white wine |
| 1 1/2 | tablespoons all-purpose flour |
| 1/4 | teaspoon garlic powder |
| 1/8 | teaspoon ground black pepper |
| 1/2 | cup shredded Parmesan cheese |
Cook the rice according to package instructions.
While rice is cooking, heat oil in a medium skillet over medium-high heat. Add the chicken and sauté until cooked through. Add the garlic in the last minute of cooking; set chicken aside
Add vegetables to the same skillet and sauté until crisp tender; about 4-5 minutes. Add cooked chicken back to pan.
In a small pot, heat the broth and wine over medium-high heat until simmering. Slowly sprinkle the flour into the broth mixture while stirring with a whisk. Continue to simmer for 2 minutes or until thickened, stirring constantly. Add the garlic powder, pepper, and Parmesan cheese and stir until cheese melts about 3-4 minutes (a small amount of cheese might remain in the sauce). Pour sauce over the chicken mixture and bring to a simmer.
Serve the chicken mixture over the rice.
Recipe created by registered dietitian and chef Michele Powers on behalf of Uncle Ben's.
Nutrition Information per Serving:
Calories: 389, Carbohydrate: 41 grams, Protein: 35 grams, Fat: 8 grams, Saturated Fat: 3 grams, Trans Fat: 0 grams, Fiber: 5 grams, Calcium: 181 mg, Sodium: 408 mg, Cholesterol: 70 mg
