1 cup quick-cooking brown rice, uncooked
½ cup finely chopped onion
½ cup finely chopped celery
1 tablespoon dried parsley
1 teaspoon instant chicken bouillon*
¼ teaspoon dried thyme
1 cup of boiling water
1 pound skinless, boneless chicken breasts, cut into strips
4 cups broccoli spears
*Sodium is figured for salt-free

Cheese Sauce
1 ½ cups fat-free milk, divided
3 tablespoons unbleached all-purpose flour
¼ teaspoon salt (optional)
1/8 teaspoon ground black pepper
3 ounces reduced-fat sharp cheddar cheese, cut into small pieces

Preheat oven to 450 degrees. Spray a 9” x 13” baking pan with nonstick cooking spray. Add rice, onion, celery, parsley, bouillon, thyme, and water, stirring to mix well. Top with chicken breasts and broccoli spears. Cover with aluminum foil and bake for 30 minutes, or until chicken is no longer pink.

Meanwhile, prepare cheese sauce. Combine ½ cup milk with flour in covered container and shake well to prevent lumps. Pour into 4-cup glass measuring cup along with rest of the milk and seasonings. Cook in the microwave on high for 4-5 minutes, stirring with a wire whisk every 60 seconds until mixture is bubbly and thickens. Mix in the cheese and stir until melted. Pour sauce over broccoli and chicken before serving.

Makes 5 servings

Each Serving
1/5 recipe

Carb Servings

1 ½ starch
1 vegetable
3 lean meat

Nutrient Analysis
Calories 302
Total Fat 6g
Saturated Fat 3g
Cholesterol 69mg
Sodium 276mg
Total Carbohydrate 27g
Dietary Fiber 3g
Sugars 5g
Protein 34g