| Preparation: | 0 min |
| Cook Time: | 0 min |
| Total Time: | 0 min |
| Serves: | 6 |
Ingredients
- 1.0001 Tbsp. Olive Oil
- 2.0002 cup Fresh green bell pepper, diced
- 0.500½ cup Frozen corn
- 1.5001 ½ cup Fresh tomato, diced
- 4.0004 cup White rice, cooked
- 0.750¾ cup Fresh basil, chopped
- 0.500½ medium California avocado, diced
- 0.000
Chicken:
- 1.0001 Tbsp. Olive oil
- 6.0006 (3 oz each) Boneless, skinless chicken breasts
- 0.500½ cup Capers
- 0.750¾ cup Fresh lemon juice
- 0.500½ cup Fresh parsley, chopped
- 0.500½ medium California avocado, sliced
Instructions
- Put olive oil in a skillet and over low heat, saute the green bell pepper, corn, and tomato for approximately 5 minutes.
- Add the precooked white rice and basil.
- Simmer for approximately 5 more minutes and set aside. Add the diced avocado.
- Chicken Preparation:
- Saute the chicken breasts in olive oil for approximately 5 minutes on each side over low heat.
- Remove chicken from skillet and set aside. In the same skillet saute the capers for approximately 1 minute.
- Remove from heat and add lemon juice and parsley.
- To serve, place the risotto mixture on plate and top with chicken breast.
- Pour the caper and lemon juice mixture over the chicken and rice.
- Garnish with the California avocado slices.
*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.
Nutrition information per serving
Per Serving: 452 calories, 13g fat, 2.3g saturated fat, 1.8g polyunsaturated fat, 7.7g monounsaturated fat, 72mg cholesterol, 107mg sodium, 52g total carbohydrate, 3g dietary fiber, 6g sugars, 32g protein.
Exchanges Per Servings: 2 bread, 3 lean meat, 1 vegetable, 2 fat
People who eat more generous amounts of fruits and vegetables as part of a healthy diet are likely to have reduced risk of chronic diseases, including stroke, type 2 diabetes, some types of cancer, and perhaps heart disease and high blood pressure.
This recipe meets the following Produce for Better Health Foundation (PBH) Fruits & Veggies–More Matters® program criteria. Per Serving, each serving must contain at least one serving of fruit or vegetables per 250 calories; added sugars cannot exceed 15% of total calories; total fat is ≤35% of total calories, saturated fat is <10% of calories, trans fat is <0.5g per serving; contain ≤600 mg of sodium; and offer ≥0.014g/kcal naturally occurring fiber (28g of fiber/2000 calories).