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Chicken 'n' Rice Hot Dish Recipe

“This is one of those lovely, simple dishes that needs only a salad and some bread to make a complete meal,” says Faye Labatt of Minneapolis, Minnesota. “It gets rave reviews whenever I serve it.”

This recipe is:

Healthy

Diabetic Friendly

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Chicken 'n' Rice Hot Dish Recipe

Prep: 15 min. Bake: 30 min.

Yield: 4 Servings

15 30 45

Ingredients

1/2 cup uncooked instant brown rice
1/4 cup boiling water
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1 tablespoon butter
3 tablespoons all-purpose flour
1/2 teaspoon curry powder
1/4 teaspoon salt
Dash pepper
Dash garlic powder
3/4 cup reduced-sodium chicken broth
3/4 cup fat-free milk
1/4 cup reduced-fat mayonnaise
3 cups cubed cooked chicken breast
1/3 cup shredded Parmesan cheese

Directions

Combine rice and water; transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Top with spinach.
In a nonstick saucepan coated with cooking spray, melt butter. Stir in the flour, curry, salt, pepper and garlic powder until blended. Gradually whisk in broth and milk until smooth. Bring to a boil; cook and stir for 2 minutes or until thickened.
Remove from the heat; whisk in mayonnaise until blended. Pour half of the sauce over spinach. Top with chicken and remaining sauce.
Cover and bake at 350° for 25 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until heated through and rice is tender. Yield: 4 servings.

Nutritional Facts 1 serving equals 325 calories, 13 g fat (5 g saturated fat), 81 mg cholesterol, 659 mg sodium, 20 g carbohydrate, 3 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch, 1 vegetable.

Originally published as Chicken 'n' Rice Hot Dish in Light & Tasty February/March 2007, p30