Count 1 serving as:
1 vegetable *Good source of Vitamin C,
1 ½ starch Folate, and Potassium
1 Meat/Dairy
1 pound fresh asparagus
1 pound skinned, boned chicken breast halves
2 tablespoons lemon juice
1 tablespoon olive oil
2 cloves garlic, minced
½ cup chopped onion
¼ cup chopped onion
¼ cup chopped lean ham
2 tablespoons sliced green olives
½ teaspoon salt
1 cup brown rice, uncooked
2 medium tomatoes, coarsely chopped
1 (14 ¼ - ounce) can ready-to-serve chicken broth
1 (10-ounce) package frozen English peas, thawed
Snap off tough ends of asparagus. Remove scales with a knife or vegetable peeler, if desired. Set aside.
Cut each chicken breast half into 4 strips, and drizzle evenly with lemon juice.
Heat oil in a large nonstick skillet over medium-high heat. Add chicken and garlic; cook, uncovered, until chicken is browned on all sides, stirring often. Add onion, ham, olives, and salt. Cook, stirring constantly, until onion is tender.
Spread rice over chicken mixture in skillet. Top with tomato. Add chicken broth (do not stir). Bring to a boil; cover, reduce heat, and cook 55 minutes.
Spread peas evenly over rice. Top with asparagus spears. Cover and cook 15 minutes or until asparagus is tender .
Per serving: Calories 234 (20% from fat)
Fat 5g (Sat 1g Mono 2g Poly 1g)
Protein 20g Carbohydrate 28g Fiber 5g
Cholesterol 33mg Sodium 475 mg