Ariel Esperancilla, SPT
FIT Meals - Italian Chicken with Quinoa & Rice
FIT Meal By: Annie Goldman, SPT
Video By: Katie Shelnitz, SPT
Whether you’re a parent balancing LIFE or a college student trying to make the budget of “negative dollars a day” last, these FIT meals, designed by the Doctor of Physical Therapy students at Emory University, should help make life easier. We’ve put together recipes that take ~20-30 minutes to create, cost less than $2 per MEAL (sides included), and follow the American Heart Association guidelines for nutrition. ALL ingredients are bought at typical grocery stores with the goal to have very little or no preservatives. So, turn on the stove, pour a glass of...water, and cheers to the journey of sustaining your own health and nutrition.
Recipe: Italian Chicken with Quinoa & Rice
Servings Prepared: 3
1 Chicken Breast
1 Bag (~1 c. dry) Minute Quinoa & Rice
1 Steamer Bag of Broccoli
¼ C. of Italian Dressing
½ tbsp. Olive oil
½ tbsp. butter
Bring 1 C. water and 1 bag of Minute Rice & Quinoa to boil. Cover and simmer for 10 minutes
Preheat pan on medium-high heat
Slice chicken against the grain in thin pieces (cooks fast!)
Once pan is hot, add ½ tbsp of oil and butter
Add chicken to pan. Once golden brown, flip pieces of chicken.
Pop the steamer bag of broccoli in the microwave and cook for indicated time.
Add ¼ C. Italian dressing to pan of chicken.
Remove chicken from pan once chicken has reached 165 degrees F.
Check the rice. If the water is evaporated, you’re good to go.
Plate it, and enjoy your FIT meal!
Calories per meal: 430
Protein: 35 g
Carbohydrates: 31 g
Fiber: 3 g
Fat: 16 g
Cholesterol: 88 mg
Sodium 660 mg
Potassium 317 mg