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Per Serving: 150 calories, 15g carbs, 15g protein, 3g fat, 2g fiber, 136mg sodium.
NOTE: This recipe is OK for those on the LMD (Low Microbial Diet).
1 Tbsp olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
1 cup long-grain brown rice, cooked and hot
¼ tsp dried red pepper flakes
1 tsp dried thyme
Dash of hot sauce (optional)
1 yellow bell pepper, chopped
¾ lb skinless, boneless chicken breast, cut into ¾-inch pieces
1 scallion, chopped
1 Tbsp tomato paste
1 bay leaf
1 can (14.5 oz) whole plum tomatoes, in juice
Pinch of ground cloves
2 ribs celery, cut into ½-inch slices
1 green bell pepper, chopped
Salt and pepper to taste
- In a 3 quart pot, heat the oil over medium-high heat. Add the onion and garlic. Saute until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.
- Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.
- Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season to taste with salt and pepper.
Recipe from: American Institute for Cancer Research Web site: Health-e-Recipes; www.aicr.org