Cheesy Broccoli-Chicken w/Rice

Each prepared dish has only 4g fat, 0g trans fat and under 400 calories!

This recipe calls for ingredients which have been pre-cooked.  If you plan to make this recipe feel free to use the recipes in my cookbook, or you can use your own ingredients.  Please keep in mind, if you decide to go with your own ingredients you will have altered the authenticity of my recipe, along with the nutritional facts listed below. Otherwise, please enjoy.  

While the cooking part of this recipe is the steaming of your broccoli, the listed ingredients have to be pre-cooked prior to preparing the following dish.  I have provided all the recipes for you - just click on the links.

Cheesy Broccoli-Chicken w/Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 2 Servings, 1 Prepared Dish, each

Ingredients:

Cooking Part
- 2 cups, Frozen or Fresh Broccoli (Bird's Eye Florets), steamed

Dish Preparation Part

- 8 oz. Seasoned Grilled Chicken©, cubed, divided by 2 (4 oz. each)

- 1/2 cup Multi-Use Low-Fat Cheese Sauce©, divided by 2 ( 1/4 cup each)

- 1 cup Seasoned Rice©, divided by 2 (1/2 cup each)
- 1 cup Broccoli, steamed
- 2 tbsp Shredded Fat Free Cheddar Cheese & Paprika for garnish, optional

Kitchenware:

- Medium Microwavable Bowl
- Rubber Spatula or Wooden Spoon
- Measuring Cups
- Food Scale

Preparation:

Cooking Part 
- How you cook your broccoli is up to you.  I buy the large frozen bag of "Bird's Eye Broccoli Florets" and use this for my recipes.  I usually steam the broccoli in my risotto/rice cooker as my rice cooks underneath.  But you can also cook it on the stove-top or microwave.

Dish Preparation Part 
-In a microwaveable bowl, combine 4 oz. chicken, 1/4 c cheese sauce, 1/2 c rice, and 1 c broccoli.  Using rubber spatula or wooden spoon, mix thoroughly.
- Microwave for 2-1/2 minutes, stir, and place on dinner plate. 
- Garnish with 2 tbsp cheddar cheese and a dash of paprika. 
- Follow the same instructions for the second dish.

Tips:

- Making this recipe is unlimited.  You can combine to make a casserole, but in order to arrive at the proper nutritional goals, I made this dish as a single-serve recipe.

Use:

-Dinner parties, Meals for two, Casseroles, etc.

Nutritional Facts:

Serving Size = 1 Prepared Dish

Calories	361	Sodium	2142 mg
Total Fat	4 g	Potassium	618 mg
Saturated	2 g	Total Carbs	38 g
Polyunsaturated	0 g	Dietary Fiber	3 g
Monounsaturated	1 g	Sugars	7 g
Trans	0 g	Protein	36 g
Cholesterol	74 mg

Mom's "Zero Fat" Spanish Rice

Definitely authentic is the best way I can describe my Spanish rice recipe.  

My mother taught me how to make this several years ago - without any measurements of course, because true chefs cook without any type of measuring instrument, LOL.  But I've managed to get as close, if not better than her recipe, Love you mom - don't hate. (smiling).

In either case, I've included videos instead of the normal picture by picture guides I usually use, but the fourth video's sound was way off.  Also, I was using my iPhone when recording and forgot to turn the phone sideways, so the landscape is vertical instead of horizontal, but you can still enlarge the video if you like.

Mom's "Zero Fat" Spanish Rice

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 8 Servings, 1 Cup each

Ingredients:

- Non-Stick Cooking Spray, Butter-Flavored
- 2 C Long Grain Enriched White Rice

- 1 Medium Bell Pepper, diced

- 1 Small or 1/2 medium-large Onion, diced
- 1 Small or Medium Tomato, diced
- 4 C Hot Water
- Small 8 oz. can of Tomato Sauce, any brand
- 2 tbsp Chicken-Flavored Bouillon (Knorr Caldo Con Sabor De Pollo or any brand)

- 1 tsp Salt

- 1 tsp Ground Cumin (Comino)
- 1/2 tsp Garlic Powder

- 1/2 tsp Black Pepper

Kitchenware:

- Large Frying Pan
- Wooden Spoon
- Kitchen Knife
- Measuring Spoons
- Measuring Cups
- Cutting Board

Preparation:

If you've read my other recipes you will notice that I use non-stick cooking spray quite a bit.  That is because I don't use butter or margarine for cooking.  I feel it's unnecessary fat added to your foods.  So when I say, "spray generously", spray generously. :-)

- Using non-stick cooking spray, spray your pan generously and allow pan to get very hot. (not smoking).  Reduce to medium-high and spray some more cooking spray then add your rice, bell peppers and onions.  You will stir-fry this until you start to notice the rice turning brown.  Don't buy brown-rice, it doesn't turn out the same.

- Once the rice is a brown and toasted as seen in the video, you will throw in your tomatoes and stir-fry those for about a minute.

- Reduce to low-medium and "slowly" add hot water to pan.  DO THIS CAREFULLY, because it can start to boil over.

- Add your tomato sauce, stir-in remaining ingredients (the spices).  Continue to stir thoroughly, increase heat and bring to a boil.  Once the broth starts to boil, reduce to low and cover.

- Let rice simmer for 10-12 minutes, remove cover and stir rice a few times, not much.  You don't want a hot sticky mess.

- Replace cover and let simmer another 5 minutes, then turn off burner.  Leave on stove-top until ready to serve.

Tips:
- For an even richer and robust flavor, substitute any chicken broth you have stored from previously cooked chicken instead of the bouillon. Keep in mind, substitute the amount of broth in place of the water, i.e. 2 cups water = 2 cups broth.  Fat content will change slightly.

- Cooking with Bell Peppers and Onions are what make the Spanish Rice flavorful.  If you don't like the taste of these two ingredients, simply cut them larger as I did in this recipe and remove them after the rice is done.

Uses:

- Great with Enchiladas, Beans, Burritos, Tacos, or just by itself.

Nutritional Facts:

Serving Size = 1 Cup Cooked

Calories	186	Sodium	956 mg
Total Fat	0 g	Potassium	172 mg
Saturated	0 g	Total Carbs	40 g
Polyunsaturated	0 g	Dietary Fiber	2 g
Monounsaturated	0 g	Sugars	2 g
Trans	0 g	Protein	4 g
Cholesterol	0 mg

Seasoned Ground Turkey

This is a very simple recipe I've used over the years, because of it's robust flavor.  I created it with one thing in mind - Multi-use.  I've used it in potstickers, steamed dumplings, burgers, tacos, and many more variations.  Try it out and let me know what you think.

Seasoned Ground Turkey

Cocina De Don Pedro © 2013

Pedro R. Flores, Jr.. All Rights Reserved.

Makes 5 Servings, 4 oz. each

Ingredients:

- 20 oz. Honeysuckle Ground Turkey, 97% Free
- 1 tbsp Chicken Flavor Bouillon, Knorr Caldo Con Sabor De Pollo

- 2 tsp Lawry's Seasoned Salt

- 1 tsp Onion Powder

- 1 tsp Chives

- 1 tsp Garlic Powder

- 1/2 tsp Chili Powder

- 1/4 tsp Pepper

Kitchenware:

- Small Bowl
- Measuring Spoons

Preparation:

- Combine all ingredients in a small bowl and using your hands, mix well.

Uses

- Fillings, Dumplings, Tacos, Burgers, Meatloafs, Meatballs, and many more!

Nutritional Facts:

Serving Size = 4 oz.

Calories	141	Sodium	1196 mg
Total Fat	2 g	Potassium	17 mg
Saturated	0 g	Total Carbs	1 g
Polyunsaturated	0 g	Dietary Fiber	0 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	27 g
Cholesterol	70 mg