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  • Writer's pictureAriel 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


  1. Bring 1 C. water and 1 bag of Minute Rice & Quinoa to boil. Cover and simmer for 10 minutes

  2. Preheat pan on medium-high heat

  3. Slice chicken against the grain in thin pieces (cooks fast!)

  4. Once pan is hot, add ½ tbsp of oil and butter

  5. Add chicken to pan. Once golden brown, flip pieces of chicken.

  6. Pop the steamer bag of broccoli in the microwave and cook for indicated time.

  7. Add ¼ C. Italian dressing to pan of chicken.

  8. Remove chicken from pan once chicken has reached 165 degrees F.

  9. Check the rice. If the water is evaporated, you’re good to go.

  10. Plate it, and enjoy your FIT meal!

Nutritional Facts:

  • 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

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