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Recipe of the Month

…another healthy cooking recipe from the Quick & Healthy Cookbooks

This dish has excellent flavor. Kidney beans can be substituted for black beans. This recipe also works well in diabetic menus.

1 pound skinless, boneless chicken breasts, cut into strips
1/4 teaspoon each: chili powder and salt (optional)
1/8 teaspoon ground black pepper
1 cup quick-cooking brown rice, uncooked
1 1/4 cups fat-free chicken broth*
1 can (15 ounces) black beans, drained and rinsed
1 can (4 ounces) diced green chiles 1/8 teaspoon each: ground cumin, cayenne pepper, and garlic powder
1/4 teaspoon each: onion powder and dried oregano
2 ounces (1/2 cup) grated reduced-fat cheddar cheese

Spray a 9" × 13" baking pan or microwave-safe dish with nonstick cooking spray. Arrange chicken in pan and top with chili powder, salt (optional), and pepper. Follow directions below for conventional oven or microwave.

Conventional oven: Preheat oven to 350 degrees. Bake for 20 minutes or until chicken is done.

Microwave oven: Cover, venting the lid, and cook on high for 6–8 minutes, depending on thickness of chicken. Rotate dish halfway through cooking time.

Meanwhile, cook rice according to package directions, substituting chicken broth for water and omitting salt. When rice is done, mix in black beans, chiles, and remaining seasonings. Pour drippings from cooked chicken into rice mixture and mix well. Spread over chicken. Top with grated cheese. Return to conventional oven for 5 minutes (microwave oven for 30 seconds) or until cheese is melted.

Note: One serving is a good source of fiber.
*Sodium is figured for reduced sodium.

Use our Grocery List to Print and add the ingredients for this recipe!

Makes about 6 cups
5 servings
Each Serving

1 1/4 cups
Carb Servings

1 1/2 starch
1 vegetable
3 lean meat
Nutrient Analysis
calories 252
total fat 4g
saturated fat 1g
cholesterol 59mg
sodium 359mg
total carbohydrate 26g
dietary fiber 4g
sugars 1g
protein 30g

Source: Quick & Healthy Volume II, 2nd Edition, © 2009 Brenda J. Ponichtera, R.D, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association; retail $18.95; to order call 1-800-232-6733 Or ORDER NOW

Also available at local bookstores and online from, Amazon, Borders, and Barnes and Noble. For discounts on bulk orders (6 or more) e-mail: or call 703-299-2046

Recipe updated October 1, 2015

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If you love great tasting food and want it to be quick, easy and healthy, then Quick and Healthy cookbooks should be in your kitchen. Author Brenda is an experienced cook, mom and registered dietitian who has helped patients prepare delicious and healthy quick meals for many years. The healthy cooking recipes in her books will not only help busy families who want to eat healthier, but they are also perfect for diabetes, heart disease and weight loss. These low-fat cookbooks include:
• over 100 easy chicken recipes
• lean pork tenderloin and lean beef recipes
• great seafood recipes
• casseroles, including breakfast casseroles
• healthy beverage, snack, soup, salad and dessert recipes
• menus that cover weeks worth of meals
• grocery shopping lists
• nutritional analysis for each recipe including food exchanges and grams of carbohydrate - making it easy to plan diabetic menus
The grocery list make shopping easy— print from the website under grocery lists to print. Now your worries for cooking healthy quick meals for the family are over! Start with one of our most popular recipes, easy lemon garlic chicken.