Mexican Chicken and Rice

Note: This recipe is especially for teens with lactose intolerance, who need to limit or avoid dairy products.

You can still enjoy cheesy Mexican dishes by using lactose-free soy cheese. You’ll be surprised at how well the soy cheese melts.

Prep time: 40 minutes

Ingredients:

  • 2 6-oz. chicken breasts without skin
  • 2 oz. jalapeño Jack soy cheese
  • ¼ c. bread crumbs
  • 8 oz. canned tomato sauce
  • 1½ tsp. cumin
  • 1½ tsp. chili powder
  • 1 tsp. cilantro
  • 2 garlic cloves, minced
  • ¼ c. onion, minced
  • 2/3 c. rice, cooked

Directions:

  1. Trim all fat from chicken breast.
  2. Place chicken breast in glass casserole dish.
  3. Sprinkle breadcrumbs over the top of the chicken.
  4. Cook chicken at 375ºF (190ºC) for 30 minutes or until chicken is no longer pink in the middle.
  5. In a small saucepan, combine tomato sauce, cumin, chili powder, cilantro, minced garlic, and onion. Simmer over low heat until chicken is ready to be served (approximately 30 minutes).
  6. Remove casserole dish from oven and put 1 oz. soy cheese on each piece of chicken. Cook for approximately 3 to 5 minutes or until cheese has melted.
  7. Serve chicken and rice with tomato sauce drizzled over the top.

Serves: 2

Serving size: 1 chicken breast, 1/3 cup of rice, and ½ cup of sauce

Nutritional analysis (per serving):
399 calories
8 g fat
1 g saturated fat
40 g protein
39 g carbohydrate
1 g fiber
78 mg cholesterol
1240 mg sodium
370 mg calcium
3.9 mg iron

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

Variations and suggestions:
Consider using low-sodium tomato sauce. Add green chilis or hot peppers to add some heat to your dish.

Reviewed by: Allison Brinkley, RD, CNSC, LD/N
Date reviewed: July 2012