Quick and Nutritious Rotisserie
Chicken Dinner
This is a very fast and easy recipe that uses instant rice, bagged lettuce,
and a store-bought, cooked rotisserie chicken.
Serves: 6
Ingredients:
1 pouch of boil-in-bag brown rice
1 bag of prepared salad greens, washed
1 cooked rotisserie chicken
1 teaspoon of vegetable oil
1/4 cup roasted sliced almonds or
pine nuts
Your favorite low calorie dressing or the
following vinaigrette dressing:
1/4 cup apple cider vinegar
1/2 cup extra virgin olive oil
Dash of salt and pepper
1 clove of crushed garlic
Directions:
In a large pot, cook the boil-in-bag brown rice per directions. While the rice is cooking, warm the chicken,
place the vegetable oil over medium heat in a small pan and roast the nuts until browned. Next prepare
the vinaigrette dressing in a small mixing bowl (or use your favorite low calorie dressing). Toss the salad
with the salad dressing. Don’t over dress the greens! Use two tablespoons per serving, totaling eight
tablespoons. You will have some dressing remaining.
When the rice is ready, place the tossed salad around the edge of a platter. Heap the rice in the middle of
the platter surrounded by the salad. Cut the chicken breasts off of the chicken and cut the breasts in large
slices. Break of the drumsticks and lay these pieces and the sliced chicken breast, on top of the rice.
Garnish with toasted nuts, tomatoes, oranges and slices of onion (optional).
All Star Ingredients:
Almonds: Almonds may lower cholesterol and reduce the risk of heart disease and cancer. Almonds
contain about 6 grams of protein and 3 grams of fiber per ounce. They’re also rich in calcium and
magnesium.
Vinegar: Apple cider vinegar may increase a person’s insulin sensitivity helping to control blood sugar.
Vinegar is also infused with many nutrient rich minerals such as potassium and phosphorus. To get the
health benefits of vinegar the bottle should contain one of these key terms: unpasteurized, unfiltered,
traditionally brewed, traditionally fermented, or aged in wood. Distilled vinegar does not contain any of
these healthy nutrients.
Extra Virgin Olive Oil: Extra virgin olive oil is very high in phenols, which are potent antioxidants*. It’s
mainly made of monounsaturated fat, specifically oleic acid, which is heart healthy - lowering LDL
cholesterol and raising HDL cholesterol. It also helps decrease blood pressure, and may decrease the risk
of colon and bowel cancer. Use the “extra virgin” olive oil, as opposed to “plain” olive oil – it’s processing
destroys these nutrients.
* Antioxidants prevent or slow oxidative damage to our bodies. When our body’s cells use oxygen, they
naturally produce free radicals (by-products) which can cause damage. Antioxidants bind to free radicals
to prevent and repair the damage. Health problems such as heart disease, macular degeneration,
diabetes, and cancer are all contributed to by oxidative damage.
Helpful Hints:
Buy a pre-cooked chicken at your local grocery store. Use it to make two to three
meals, including this recipe. Save the chicken breasts and drumsticks for this
recipe.
The boil-in-bag rice is found by the boxed instant rice in the grocery store.
This recipe can be recreated with any left over grilled meat or salmon. The biggest
treat is that it can be ready in 10 – 15 minutes without much effort.
Nutritional Highlights:
Low in sodium
Low in sugar
Nutrition Information (per serving):
(Serving Size 1 cup)
Calories (kcal):
Total Fat (g):
Saturated Fat (g):
Monounsaturated Fat (g):
Polyunsaturated Fat (g):
Cholesterol (mg):
Sodium (mg):
Total Carbohydrate (g):
Dietary Fiber (g):
Sugar (g):
Protein (g):
339
14
2
9
3
61
101
25
2
1
26
Food Exchanges:
1 1/2 Grain
3 1/2 Meat (Protein)
1 Vegetable
0 Fruit
0 Milk
2 Fat
0 Other Carbohydrates
Recipe created by Chef Paul Penney, Certified Personal Chef. For more information about Chef Paul Penney, go to www.
callchefpaul.com or email him at [email protected].
Bowden, Jonny Ph.D., C.N.S. “The 150 Healthiest Foods on Earth.” Fair Winds Press. Copyright 2007.
1
Notes
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