We’re thrilled to welcome Chef Jeffrey Lampkin — better known as Chef Jeff — to the Rewind team! In his first cooking segment on WIS-TV Columbia, Chef Jeff shared a flavorful and healthy dish: Italian Herb Chicken & Veggies.
This recipe highlights one of Rewind’s core principles: eating healthy doesn’t have to be complicated or expensive. With just a few smart swaps, you can enjoy meals you love while making choices that support long-term health and diabetes prevention.
Why This Recipe Works
- ✅ Simple ingredients you can find at any grocery store
- ✅ Smart swaps (fat-free dressing, lean chicken breast, brown rice) cut calories without cutting flavor
- ✅ Balanced plate method supports diabetes-friendly eating habits
- ✅ Full of flavor thanks to peppers, onions, and smart seasoning
Ingredients (Serves 1–2)
- 4 oz boneless, skinless chicken breast
- 1 bell pepper, sliced
- ½ onion, sliced
- 2–3 tablespoons fat-free Italian dressing
- ½ cup cooked brown rice
Preparation
- Season the chicken with your favorite low-sodium or salt-free seasoning blend.
- Add the veggies. Slice bell peppers and onions, then mix with the chicken.
- Coat with fat-free Italian dressing. Toss lightly to cover.
- Cook. Sauté in a skillet or bake/air-fry until the chicken reaches 165°F.
- Prepare the rice. Cook brown rice as usual, but instead of butter or excess salt, use the broth/juices from the chicken for flavor.
- Plate it. Follow the healthy plate method:
- ¼ plate brown rice
- ¼ plate chicken
- ½ plate non-starchy veggies (peppers, onions, or extras like broccoli, zucchini, or spinach).
Healthy Swaps in Action
- Fat-free Italian dressing → fewer calories, still full of flavor
- Bake or air-fry instead of frying → less oil, less fat
- Chicken breast instead of thigh → lean protein
- Brown rice instead of white → more fiber, slower carb absorption
Rewind Takeaway
This dish is proof that healthy cooking can be simple, affordable, and delicious. As Chef Jeff says: “Every bite you take is a vote for your health.”
Try this recipe at home and see how small changes can add up to big results.
