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Chicken and Rice

Chicken and Rice

This isn't your ordinary Chicken and Rice. Our version loads up with veggies and two types of cheese for a creamy, comfy  casserole all will enjoy.

Cooking Light JANUARY 2012

  • Yield: Serves 6 (serving size: about 1 1/2 cups)

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

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.

Nutritional Information

Amount per serving
  • Calories: 357
  • Fat: 12.9g
  • Saturated fat: 6.9g
  • Sodium: 733mg
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