Chicken and Rice

Ingredients

• 12 ounces skinless, boneless chicken breast halves
• Cooking spray
• 11 1/2 cups chopped onion
• 1 cup red bell pepper strips
• 1 cup yellow bell pepper strips
• 1 tablespoon all-purpose flour
• 1 teaspoon ground cumin
• 3/4 cup fat-free, lower-sodium chicken broth
• 8 ounces cubed processed pepper Jack cheese
• 2 cups cooked brown rice
• 2 ounces shredded Monterey Jack cheese

Preparation

1. Preheat oven to 375°. Cut chicken into strips. Heat a medium skillet over ­medium-high heat. Coat pan with cooking spray. Add chicken; sauté 1 minute. Remove chicken. Add onion, red bell pepper strips, and yellow bell pepper strips to pan; sauté 5 minutes. Stir in flour and cumin; cook 1 minute. Add chicken broth, stirring until smooth. Cook 2 minutes. Add pepper Jack cheese; stir until smooth. Remove from heat; stir in chicken and cooked brown rice. Spoon mixture into an 11 x 7–inch glass or ­ceramic baking dish. Sprinkle mixture with Monterey Jack cheese; bake at 375° for 25 minutes.