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Low-Fat Chicken and Rice Dinners

by
author image Sara Ipatenco
Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.
Low-Fat Chicken and Rice Dinners
There are many ways to combine chicken and rice to create a low-fat dinner. Photo Credit chicken dinner image by Liz Van Steenburgh from <a href='http://www.fotolia.com'>Fotolia.com</a>

Chicken and rice combine well to create a low-fat dinner that is also nutritious. There are many ways to combine lean chicken with rice to prepare recipes that your whole family will enjoy. Dick Logue notes in his book "500 Low Glycemic Index Recipes" that adding different ingredients and spices will allow you to have several low-fat dinner recipes on hand when hunger strikes.

Chicken, Rice and Vegetable

A dinner that includes chicken, rice and vegetables will add fiber, protein and vitamins to your diet without adding much fat. Start by cooking 2 cups of rice according to package directions. Meanwhile, saute onions, garlic, carrots, celery and cabbage in olive oil until slightly browned and tender. Add canned tomatoes, cooked and shredded white meat chicken and frozen corn. Add the rice and stir to combine. Heat until hot throughout, and top with a sprinkle of low-fat cheddar cheese and fresh parsley. Serve with homemade corn muffins or garlic toast.

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Spicy Chicken and Rice

Adding salsa to chicken and rice will increase your intake of vegetables but will not add additional fat to your dinner. Logue adds that salsa enhances the taste of your meal by adding several spices to your chicken and rice. Combine 1 cup of rice with chopped onions and low-sodium chicken broth and bring to a boil. Reduce temperature and simmer the rice until tender. Place the rice in a baking dish and top with lean, white meat chicken breasts. Cover with salsa and bake until the chicken is cooked through. Adding a small amount of low-fat cheese will increase the calcium content of the dinner without increasing the fat content too much.

Chicken Roll-Ups

A flat white meat chicken breast can be rolled with many different nutritious ingredients, including rice, Sue Spitler and Linda R. Yoakam report in their book "1,001 Best Low-Fat Recipes." Pound chicken breasts until they are about 1/4-inch thick. In a bowl, combine cooked rice, corn, bell peppers and low-fat cheese. Add additional vegetables, such as onion or squash, as desired. Place a spoon of the rice mixture on each chicken breast and roll up. Place rolled side down in a baking dish and shake with salt and pepper. Bake at 325 degrees Fahrenheit until cooked through.

Chicken Stir-Fry with Rice

Chicken stir-fry is a low-fat way to blend many types of vegetables and flavors, which can then be used to top steamed rice. Chop lean chicken breast into bite-sized cubes and saute with olive or sesame oil. When cooked through, remove and set aside. Add fresh vegetables, such as pea pods, carrots, bell pepper and broccoli, and saute until brightly colored and slightly crunchy. Add low-sodium soy sauce or stir-fry sauce and toss to combine. Serve over steamed white rice, which adds nutrition to your dinner without adding fat.

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References

  • "500 Low Glycemic Index Recipes"; Dick Logue; 2010
  • "1,001 Best Low-Fat Recipes"; Sue Spitler and Linda R. Yoakam; 2007
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