The best healthy dinner incorporates a balance of different food groups. Meals with lean protein sources like grilled chicken, fish, tofu, or lentils, combined with a variety of colorful vegetables and whole grains such as quinoa, brown rice, or whole-grain pasta, make for a nutritious dinner. Here’s a simple, tasty and healthy recipe:
Fiesta Chicken
Ingredients
2 teaspoons extra-virgin olive oil
1-pound boneless skinless chicken breasts cut into bite-size pieces
½ medium yellow onion or red onion, chopped (about 1 cup)
1 tablespoon garlic powder
2 teaspoons onion powder
1 ½ teaspoons paprika
1 ½ teaspoons dried dillweed
½ teaspoon cumin
½ teaspoon kosher salt
½ teaspoon cayenne pepper use 1/4 teaspoon or less if sensitive to spice
1 medium red bell pepper cored and chopped
1 medium green bell pepper cored and chopped
1 can reduced-sodium black beans (15 ounces) rinsed and drained
1 can fire-roasted diced tomatoes in their juices (15 ounces)
1 ½ cups instant brown rice* do not use white minute rice or regular rice as these will cook differently (see note)
1 cup low-sodium chicken stock
¾ cup freshly grated cheddar cheese
Optional for serving: chopped fresh cilantro, diced avocado, plain nonfat Greek yogurt (or sour cream)
Instructions
1. Heat the olive oil in a large nonstick skillet over medium-high heat. Add the chicken, onion, garlic powder, onion powder, paprika, dill, salt, cumin, and cayenne pepper. Sauté, stirring often, for 3 minutes, until the chicken begins to brown on the outside.
2. Stir in the red bell pepper, green bell pepper, black beans, tomatoes, rice, and chicken stock.
3. Bring to a boil, and then cover and simmer on low heat for 5 minutes, or until the chicken is done and the rice is nearly tender.
4. Let stand, covered, for 5 minutes, until the liquid is absorbed.
5. Taste and adjust seasonings as desired. Sprinkle with cheese and any additional desired toppings. Serve warm.

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