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ReciMeals are designed to be complete meals that need only be accompanied by a beverage, and sometimes a side salad or slice of bread. A ReciMeal provides significant amounts of at least three of the five MyPyramid food groups: about 1/2 cup of fruits, 1/2 cup of vegetables,
1 ounce equivalent of grain foods, 2 ounces or the equivalent of lean meat or beans or 1 cup or the equivalent of milk per recipe serving.
Easy grilled chicken served over a colorful medley of vegetables and topped with a spark of citrus flavor - this meal is as pretty on the plate as it is good for you. Tip: the canned succotash makes the perfect base for adding all kinds of vegetables.
Ingredients:
4 boneless chicken breast halves
3 teaspoons olive oil, divided
1/2 cup diced red onion
1/2 cup chopped red pepper
1 garlic clove, diced
1 can (15 ounces) succotash, drained*
1 can (8 3/4 ounces) sliced carrots, drained
2 cups fresh baby spinach, cut in strips
2 tablespoons chopped Italian parsley
Black pepper, to taste
1 can (15 ounces) citrus fruit, drained
Preparation Time: Approximately 20 minutes
Cooking Time: Approximately 25 minutes
Preparation:
Brush chicken breasts with 2 teaspoons olive oil. Season with pepper to taste. Grill chicken on medium-high heat, to an internal temperate of 170°F.
Heat 1 teaspoon olive oil in a medium, non-stick saucepan over medium heat. Add onion, red pepper and garlic; cook and stir for 5 minutes, until onion is translucent and peppers are softened. Add succotash, carrots, spinach and parsley. Cook just until spinach is wilted.
Season with pepper, to taste.
To serve, portion the succotash-carrot mixture onto four plates. Serve grilled chicken over a bed of vegetables. Top with citrus fruit.
Servings: 4
Nutrition Information Per Serving:
Calories 310; Total fat 7g; Saturated fat 1.5g;
Cholesterol 65mg; Sodium 520mg; Carbohydrate 34g; Fiber 4g; Protein 27g;
Vitamin A 170%DV**; Vitamin C 140%DV; Calcium 6%DV; Iron 30%DV
Per serving, this dish provides from MyPyramid: About 1 1/4 cups Vegetable Group;
1/2 cup Fruit Group; 4 ounces Meat and Beans Group
*Substitute 1 can (8 3/4 ounces) lima beans, drained and 1 can (8 3/4 ounces) corn, drained for succotash.
**Daily Value
Create My Own Soup
Children's meals have to be easy, delicious and nutritious. Getting kids to eat vegetables is a major task.
Finding a way to get vegetables into the mouths of kids is easy if they are part of the fun. Creating ways to
get kids to help with the preparation and the cooking of kids' recipes is part of the fun.