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E-Health: Recipe of the Week
 Mexican Chicken with Rice
Note: This recipe is especially for kids 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
Utensils
oven (you'll need help from your adult assistant)
knife (you'll need help from your adult assistant)
measuring spoons
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 375° F (190° C) 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 sat. fat
40 g protein
39 g carbohydrate
1 g fiber
78 mg cholesterol
1240 mg sodium
370 mg calcium
3.9 mg iron
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