Roni’s Weight Watchen Page(s) - Take 2 (the rebuild)

I was literally making this up as I went along last night.  By the end of week I was left with a plethora of peppers and fresh broccoli. I haven’t figured out how to adjust my shopping now that I returned to work and I tend to over estimate the amount of veggies I need for the week. Anyway, I was going to put everything in a large skillet but I thought topping the chicken and rice would make for a prettier presentation.

• 1 tbsp olive oil
• 1 small sweet onion chopped
• 1 lb chicken breast cut into bite size chunks
• 1 tsp garlic powder (I didn’t have fresh)
• 1 tsp dried cilantro (I didn’t have fresh)
• Salt and pepper
• Juice of one lemon (1-2 tbsp)
• 1 cup cooked brown rice
• Non-stick cooking spray
• 1-2 cups diced bell peppers
• 1-2 cups fresh broccoli florets

Warm the oil in a skillet over medium heat. Add the onion and cooke for a few minutes stirring.  Add the chicken.  While the chicken is browning, sprinkle with garlic powder, cilantro, salt and pepper. Squeeze the juice of one lemon over the cooking chicken.  Add the rice and cook a few more minutes until chicken is down and the flavors merge.  Turn off the heat until ready to serve.

Spray another skillet with non-stick cooking spray and warm the veggies over medium heat.  Season with a bit of salt.

Split the chicken rice mixture in 4 equal parts and top with the warm veggies. Each serving is approximately 275 calories, 7 g of fat and 3 g of fiber.

Labels: DinnerIdeas