Chicken and Rice

I've been trying to figure out ways to add variety to the seniors' diets without abdicating taste. Here's a recipe that I made tonight, and seems favorable. Their diet restrictions include soft, well-cooked foods with low fat and low sodium. They also cannot have black, green, or white pepper, seeds of any sort, or skins of tomato or green peppers.

Chicken and Rice (grown-up style)

1 lb chicken breast or tenderloins, sans bones and skins, coarsely chopped
1 can diced, stewed tomatoes
1 small to medium onion
1 medium bell pepper chopped large enough to be picked out later
1/2 tsp salt
1 tbsp extra virgin olive oil

Heat oil to medium in a large skillet, add onions and peppers and saute until softened. Add chicken and salt, and stir occasionally, covering skillet with a lid or piece of foil. When the chicken is no longer visibly pink, add the tomatoes. Continue to stir and watch for about 30-45 minutes.

Meanwhile, prepare the rice.

Bring 1 cup of water, 1 cup of low-fat, lactose-free milk, and 1 tbsp unsalted butter just to a boil. Add 1 cup of white rice and a half teaspoon of salt. Gently simmer until the rice reaches your desired stage of softness.

Serve the chicken over the rice and enjoy! You can adjust the recipe by adding your favorite veggies: Broccoli, snap peas, diced cabbage, potatoes, etc. or substitute spaghetti sauce for the tomatoes.