Chicken With Beans and Rice

Note: This recipe is especially for kids with lactose intolerance, who 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

Directions:

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

Serves: 4

Serving size: 4 ounces of chicken and 1-1/3 cups of 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
Date reviewed: March 2009

Related Resources

American Dietetic Association The American Dietetic Association offers nutrition news, tips, resources for consumers and dietitians, and a find-a-nutritionist search tool.

North American Society for Pediatric Gastroenterology, Hepatology and Nutrition (NASPGHAN) NASPGHAN works to help children and adolescents with digestive disorders.

About Recipes for Kids With Lactose Intolerance These recipes are especially for kids with lactose intolerance. Kids with lactose intolerance often need to limit or avoid dairy products.

Milk Allergy in Infants Almost all infants are fussy at times. But some are excessively fussy because they have an allergy to the protein in cow's milk, which is the basis for most commercial baby formulas.

Lactose Intolerance Many kids have lactose intolerance - trouble digesting lactose, the main sugar in milk and milk products - which can cause cramps, diarrhea, and gas.