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Mexican Chicken and 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

What you need:

  • 2 6-ounce chicken breasts without skin
  • 2 ounces jalapeño Jack soy cheese
  • 1/4 cup bread crumbs
  • 8 ounces canned tomato sauce
  • 1-1/2 teaspoons cumin
  • 1-1/2 teaspoons chili powder
  • 1 teaspoon cilantro
  • 2 garlic cloves, minced
  • 1/4 cup onion, minced
  • 2/3 cup rice, cooked

Utensils

  • oven (you'll need help from your adult assistant)
  • knife (you'll need help from your adult assistant)
  • oven-safe baking dish
  • small saucepan
  • measuring spoons

What to do:

  1. Trim all fat from chicken breast.
  2. Place chicken breast in an oven-safe baking 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 (about 30 minutes).
  6. Remove baking dish from oven and put 1 ounce soy cheese on each piece of chicken. Cook for another 3 to 5 minutes or until cheese has melted.
  7. Serve chicken and rice with tomato sauce drizzled over the top.

Nutritional analysis (per serving):

  • 399 calories
  • 8g fat
  • 1g sat. fat
  • 40g protein
  • 39g carbohydrate
  • 1g fiber
  • 78mg cholesterol
  • 1240mg sodium
  • 370mg calcium
  • 3.9mg iron

Serves: 2

Serving size: 1 chicken breast, 1/3 cup of rice, and 1/2 cup of sauce

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 more heat to your dish.

Reviewed by: Rupal Christine Gupta, MD
Date Reviewed: 14-07-2015