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Cooking For Guys – ‘New Year, New You’

Photo by Andy Capwell

Plenty of us have made that New Year’s resolution to live healthier in 2013. We sign up for gym memberships and try to eat healthier. Here’s another ‘Cooking for Guys’ to help you eat healthy in the New Year. This idea was actually came from a listener calling the request line. The caller was mentioning a zucchini and summer squash casserole.

That stuck with me while I went grocery shopping and came up with a twist to chicken and rice. Remember, ‘Cooking for Guys’ recipes are designed to be quick and easy meals.

Here’s what you’ll need. I used frozen Perdue ‘simply smart lightly breaded chicken breast,’ instant brown rice, an onion, summer squash, La Choy Stir Fry Orange Ginger and cooking spray. (I added potato in the picture as an option instead of rice.) Preheat the oven to 450 degrees. Cook the chicken breast for 15 minutes. On the stove top, in a sauce pan, add a cup of water and a cup of the instant brown rice. Bring to a boil and reduce heat to simmer for five minutes. Coat a frying pan with cooking spray and place thinly sliced summer squash and chopped onions. Turn the squash while cooking a couple of times on medium heat. It should take no more than 10 minutes to cook. Once the rice is cooked, mix it into the sauteed squash and onions and cook for another minute or two and add the La Choy stir fry orange ginger. This will add a little zing to the rice and help moisten the rice. Serve with the chicken breast and your done. This took a total of 20 minutes!

Each chicken breast has 160 calories. The brown rice has 150 calories per serving. The orange ginger stir fry has 25 calories per tablespoon. Not sure how many calories in the summer squash and onions. There you go! It’s a little twist to the traditional chicken and rice. Good luck with being healthy in 2013!

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