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Day 1 |
Day 2 |
 Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7
Chicken and Spanish Rice (Day 3)
| 1 |
cup |
onions, chopped |
| 3/4 |
cup |
sweet green peppers |
| 2 |
tsp |
vegetable oil |
| 1 |
cup |
tomato sauce |
| 1 |
tsp |
parsley, chopped |
| 1/4 |
tsp |
black pepper |
| 1 1/2 |
tsp |
garlic, minced |
| 5 |
cup |
white rice, cooked in unsalted water |
| 3 1/4 |
cup |
chicken breast, cooked (skin and bone removed),
diced |
In a large skillet saute onions and green peppers in oil for 5 minutes on
medium heat.
Add tomato sauce and spices. Heat through.
Add cooked rice and chicken and heat through.
| Makes 5 servings. |
| Serving size: 1 1/2 cup |
|
| Per Serving: |
| Calories |
406 |
|
|
Magnesium |
57 |
mg |
| Total Fat |
6 |
g |
|
Potassium |
529 |
mg |
| Saturated fat |
2 |
g |
|
Calcium |
45 |
mg |
| Cholesterol |
75 |
mg |
|
Sodium |
367 |
mg |
Source: Public Health Service, National Institutes
of Health, National Heart, Lung, and Blood Institute
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