High Protein Low Fat Father’s Day Dinner: Chicken And Chili Over Brown Rice

If you are like me, I can never figure out what to get my Dad for Father’s Day. I have found that he likes something as simple as a homemade dinner and a card.

Every year I ask him what he would like me to make for his special day. And every year he always asks me to make the same thing. This year I am spoiling him by making it early so I can share it with you; I doubt he will complain.

I start by cooking ½ cup of brown rice. While the brown rice is boiling, I coat my large skillet with cooking spray.

Next I cut 8 ounces of chicken breast; I like to cut it lengthwise. I place the chicken in the skillet and turn the stove on to medium-high. I let the chicken cook until it is lightly browned.

With the chicken cooking, I chop ½ of an onion. When the chicken is lightly browned, I add the chopped onion to the skillet.

I cook the chicken and the onions for an additional 2 minutes. Then I add 14.5 ounces of canned diced plum tomatoes and 8 ounces of reduced sodium, canned red kidney beans to the skillet.

Finally I lightly sprinkle chili powder and black pepper on it. I bring the ingredients to a boil and then cover the skillet. I let it simmer for 20 minutes. I remove the skillet from the stove and combine it with ½ cup of brown rice and serve.

Macronutrient and Caloric Breakdown

Makes 1 serving

  • 781 calories
  • 128 grams of protein
  • 84 grams of carbohydrates
  • 9 grams of fat

Recipe Notes

I rinse and drain the kidney beans prior to adding them to the skillet. You could also serve this dish with a side of vegetables.

Beastly Bonus

Looking for a dessert Dad will love? Try my coffee chocolate brownies. They are sure to be a hit!


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