Ranch BBQ Chicken Dinner
By Fruits & Veggies - More Matters
Try this great recipe for a complete meal!

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  • Prep Time: 45 minutes (plus marinating time)
Category: Main Dishes
Serves: 4
Cups of Fruits & Vegetables per Serving: 1/2
Think Variety; Think Color: Green

Ingredients

4 4-oz. boneless/skinless chicken breast
1 cup orange juice (100% juice)
Non-stick cooking spray- one second
3 tablespoons BBQ Sauce
3 tablespoons light ranch salad dressing
2 cups frozen, chopped spinach
2 cups cooked brown rice
2 tablespoons reduced fat cheddar cheese

Directions

Remove any fat from chicken breast and marinate in orange juice for 2-4 hours. 

Pre-heat oven to 350.

Spray a roasting pan with non-stick spray.

Combine BBQ sauce and Ranch dressing in small bowl.

Using a pastry brush, lightly coat the chicken with sauce and place on the roasting pan.

Bake for 15 minutes and brush with sauce again.

Bake for 10 minutes then remove from oven. 

Cook rice and spinach following instructions on the package.

Spread 1/2 cup of spinach on dinner plate.

Top with 1/2 cup brown rice, one chicken breast and 1/2 tablespoon cheddar cheese.

This recipe provides: An excellent source of Vitamin A, Vitamin C, folate, calcium, magnesium and fiber, and a good source of potassium. 

Nutritional Information

  • Calories:    350
  • Carbohydrates:    40g
  • Total Fat:    8.1g
  • Cholesterol:    67mg
  • Saturated Fat:   1.8g
  • Dietary Fiber:    5g
  • % of Calories from Fat:    21%
  • Sodium:    414 mg
  • Protein:    31g
  • Recipe Credit
  • Recipe was developed for the Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Center for Disease Control and Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

 

 

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