Heat a large skillet over medium heat. Spray with nonstick cooking spray or use 1 tablespoon oil. Add eggs. Cook and stir for 3 minutes or until eggs are firm. Set eggs aside on a plate.
Add 1 tablespoon oil, if needed, to the skillet. Heat over medium heat. Add onion and garlic. Cook and stir for 3 minutes.
Stir in rice, vegetables, and soy sauce. Cook and stir for 3 minutes or until heated through. Stir in eggs.
Nutrition information per serving: 350 calories, 12g total fat, 2g saturated fat, 0g trans fat, 140mg cholesterol, 380mg sodium, 49g total carbohydrate, 7g fiber, 4g sugar, 12g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
1 can (15.5 ounces) black beans (drained and rinsed)
1 cup frozen corn
1 tablespoon chili powder
2 cups cooked chicken, diced
1 cup prepared instant brown rice (1/2 cup uncooked)
1/2 cup 2% reduced fat cheddar cheese, shredded
Mix the tomatoes, black beans, corn, chili powder, and chicken in a large skillet. Cook over medium heat until heated through.
Add the cooked rice and stir thoroughly. Top with shredded cheddar cheese.
Nutrition information per serving: 330 calories, 7g total fat, 3g saturated fat, 0g trans fat, 680mg sodium, 38g total carbohydrates, 8g fiber, 4g sugar, 29g protein. This recipe is courtesy of ISU Extension and Outreach’s SpendSmart. EatSmart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu
Serving Size: 1 cup chicken curry, 1/3 cup rice | Serves: 4
1 cup instant brown rice
1 pound boneless, skinless chicken
1 onion, chopped (about 1 cup)
2 carrots, chopped (about 1 cup)
1/2 teaspoon ground black pepper
1/4 teaspoon salt
2 tablespoons Thai red curry paste*
1 cup light coconut milk (about 1/2 of 13.5 ounce can)
1 cup chopped spinach
Cook instant brown rice according to package directions. Set aside.
Cut chicken into 1-inch pieces.
Spray a large frying pan with nonstick cooking spray. Add chicken, onion, carrots, ground black pepper, and salt. Cook over medium high heat for 8 minutes.
Reduce heat to medium low. Stir in curry paste and coconut milk. (*This dish is spicy. For less spice, use less curry paste or add a little more coconut milk.)
Simmer for 5–10 minutes until vegetables are tender, stirring frequently.
Stir in spinach. Simmer for 3 minutes more, stirring frequently.
Serve curry over brown rice.
Nutrition information per serving:
290 calories, 7g total fat, 3g saturated fat, 0g trans fat, 85mg cholesterol, 390mg sodium, 29g total carbohydrates, 3g dietary fiber, 5g total sugars, 28g protein. This recipe is courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website. For more information, recipes, and videos, visit spendsmart.extension.iastate.edu