Ingredients
2 1/4 cups water
10 ounces frozen diced chicken breast (1/2 bag)
2 cups fast-cooking brown rice (10-minute variety)
2 tablespoons sesame oil
2 tablespoons roasted garlic
1 pound steak-topper vegetables (contains fresh pre-sliced mushrooms, onions and red/green bell peppers)
3/4 cup stir-fry sauce

Steps

1. Place water in medium saucepan, cover and bring to boil on high heat for rice.
2. Place chicken in microwave-safe dish. Microwave on HIGH 5 minutes to thaw.
3. Stir rice into boiling water. Reduce heat to low, cover and simmer 10 minutes.
4. Preheat wok or large sauté pan on high heat 2–3 minutes. Place oil and garlic into pan (pan should sizzle). Stir in vegetables; cook, stirring occasionally, 6 minutes.
5. Drain chicken, if needed, and add to stir-fry. Sauté 2 minutes.
6. Add stir-fry sauce and cook, stirring constantly, 2 minutes until liquid reduces slightly. Serve chicken over brown rice.

CALORIES (per 1/4 recipe) 443kcal; FAT 12g; CHOL 38mg; SODIUM 1273mg; CARB 64g; FIBER 4g; PROTEIN 22g; VIT A 7%; VIT C 82%; CALC 3%; IRON 7%

Ingredients
4 cups romaine lettuce
3 plum tomatoes
1 yellow squash
1/4 cup Oriental salad dressing
chow mein noodles (optional)

Steps

1. Shred lettuce, using sharp knife, into 1/2-inch ribbons. Dice (rinsed) tomatoes and (rinsed) yellow squash into 1/2-inch cubes. Place all vegetables in large bowl and chill until ready to serve.
2. Toss with dressing, sprinkle with noodles and serve.

CALORIES (per 1/4 recipe) 57kcal; FAT 2g; CHOL 0mg; SODIUM 269mg; CARB 10g; FIBER 3g; PROTEIN 2g; VIT A 42%; VIT C 59%; CALC 3%; IRON 7%