• 1/2 cup plus 2 Tbs. white rice
• 1/2 medium onion, chopped
• 1 tsp. peanut or vegetable oil
• 1/2 lb. boneless, skinless chicken breasts
• 3 ounces tomato paste
• 1-1/2 cups low sodium chicken broth

In a sauce pan, sauté rice and onion in oil. Cover and cook on low heat until onion is soft. Cut chicken into small cubes and add to mixture. Then mix in the tomato paste and chicken broth. Bring to a boil. Reduce heat to low and simmer until liquid is absorbed, about 20-25 minutes.

Per serving: calories 248, fat 4.2g, 15% calories from fat, cholesterol 50mg, protein 21.7g, carbohydrates 30.5g, fiber 2.2g, sugar 1.8g, sodium 252mg, diet points 5.4.

Dietary Exchanges: Milk: 0.0, Vegetable: 0.3, Fruit: 0.0, Bread: 1.4, Lean meat: 0.0, Fat: 0.5, Sugar: 0.2, Very lean meat protein: 2.3

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