Recipes for Teens With Lactose Intolerance- Chicken With Beans and Rice

Note: This recipe is especially for teens with lactose intolerance. Teens with lactose intolerance often need to limit or avoid dairy products.

This meal is a good source of protein and fiber. It tastes even better the next day!

Prep time: 20 minutes

Ingredients:
16 oz. boneless, skinless chicken breast, cooked and in bite size pieces2 garlic cloves, minced3/4 c. salsa15 oz. can black beans, drained1/2 c. red pepper, chopped1/2 tsp. cumin1/4 c. onion, minced2 tbsp. canned hot chili peppers, minced2 c. cooked instant rice

Directions:

• 
  Mix together all ingredients, except rice, in a skillet.
• 
  Simmer on top of stove for 10 minutes.
• 
  Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1 1/3 cups of beans and rice mixture

Nutritional analysis (per serving):
380 calories
5 g fat1 g sat. fat
40 g protein
42 g carbohydrate
7 g fiber84 mg cholesterol
838 mg sodium
103 mg calcium
3.7 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

Variations and suggestions:
This can be served with yellow or brown rice. Consider sprinkling soy cheddar cheese over the top of this dish.