Note: This recipe is especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:

16 oz. boneless, skinless chicken breast, cooked and in bite size pieces
2 garlic cloves, minced
3/4 c. salsa
15 oz. can black beans, drained
1/2 c. red pepper, chopped
1/2 tsp. cumin
1/4 c. onion, minced
2 tbsp. canned hot chili peppers, minced
2 c. cooked instant rice

Utensils:

• stove (You'll need help from your adult assistant.)

Directions:

1. Mix together all ingredients, except rice, in a skillet.
2. Simmer on top of stove for 10 minutes.
3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1 1/3 cups of the beans and rice mixture

Nutritional analysis (per serving):

380 calories
5 g fat
1 g sat fat
40 g protein
42 g carbohydrate
7 g fiber
84 mg cholesterol
838 mg sodium
103 mg calcium
3.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:

This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish.

Reviewed by: Allison Brinkley, RD, LD/N, CNSD
Date reviewed: November 2003