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Recipes

Ranch BBQ Chicken Dinner 

Try this great recipe for a complete meal!

This is one of our own Fruits & Veggies—More Matters® recipes. It meets the Centers for Disease Control and Prevention’s strict nutrition guidelines as a healthy recipe.

Category: Main Dishes

Think Variety; Think Color: Green

Preparation time: 45 minutes (plus marinating time)

Serves: 4

Cups of Fruits and Vegetables per Serving: ½

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

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. 

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.

Nutritional Information per Serving
Calories: 350 Carbohydrates: 40g
Total Fat: 8.1g Cholesterol: 67mg
Saturated Fat: 1.8g Dietary Fiber: 5g
% of Calories from Fat: 21% Sodium: 414mg
Protein: 31g  

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