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© 2008, Kansas State University 

 Ingredients:

  • 1 tablespoon vegetable oil
  • 1 pound boneless, skinless chicken breasts, diced*
  • 2 cups water
  • 1 cup thick and chunky salsa
  • 2 cups minute rice
  • 1 can (16 ounces) whole kernel corn, drained
  • 1 cup shredded cheddar cheese, divided

  Variations:

  • *You can substitute a 10-ounce can of drained chicken breast meat. Omit step #1 and add chicken in step #2.

Directions: Remember to Wash Your Hands!

1. Heat oil in a large nonstick skillet on medium-high heat. Add diced chicken and cook until no longer pink.
2. Add water and salsa to skillet and bring to a boil.
3. Stir in rice, corn and 1/2 cup cheese. Reduce heat and simmer 5 minutes, covered.
4. Sprinkle remaining 1/2 cup cheese on top and serve.


Helpful Hints:

If you like a real spicy dish, add garlic, cumin, black pepper and chili pepper. This dinner contains much less fat and sodium than the popular packaged mixes.

Turn the burner to low to keep the chicken and rice from sticking to the bottom of the pan. Stir occasionally, but the secret is to keep the lid on and the steam in the pan so the rice is nice and tender when the water is absorbed.

Do you have leftover casserole? Try serving this mixture in a soft flour tortilla with some extra cheese, sour cream and salsa. Roll it up and reheat in the microwave for a special meal kids can hold to eat.


Safety Tip:

Food safety begins with you. Remember to wash your hands with soap and water before and after dicing chicken breasts.

Steam can burn, so tilt the lid away from your face when you stir the ingredients in the skillet. Use a dry hot pad when lifting the lid and have another one handy to set the skillet on when you remove it from the stovetop. Planning ahead can prevent a burn.





Kids' Tool Kit 

  • large nonstick skillet
  • wooden spoon
  • measuring cups
  • measuring spoons
  • can opener
  • strainer

It's a good idea to gather all your tools and ingredients before you start a recipe!

Chef's Choice

These will taste great with this recipe

  • Mama’s Chicken and Rice
  • carrot and celery sticks
  • cherry tomatoes
  • low fat milk

Nutrition Facts

Serving Size 1 cup (481g)
Servings per Container 4

Amount Per Serving
Calories 550   Calories from Fat 140

% Daily Value*

Total Fat 15 g

24 %

-  Saturated Fat 7 g

34 %

Cholesterol 95 mg

32 %

Sodium 960 mg

40 %

Total Carbohydrate 62 g

21 %

-  Dietary Fiber 2 g

9 %

-  Sugars 6 g

 

Protein 40 g

 

Vitamin A 10 %

Vitamin C 20 %

Calcium 20 %

Iron 15 %

*Percent Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher of lower depending on your calorie needs:

Calories - 

2,000

2,500

Total Fat

<

65g

80g

Saturated Fat

<

20g

25g

Cholesterol

<

300mg

300mg

Sodium

<

2,400mg

2,400mg

Total Carbohydrate

 

300g

375g

Dietary Fiber

 

25g

30g

Calories per gram:
Fat 9 - Carbohydrate 4 - Protein 4

      


Information provided by K-State Research & Extension Family Nutrition Program
and funded by Kansas Department for Children and Families
and USDA. Food and Nutrition Services