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 Saucy Chicken, Broccoli and Rice

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Number of posts : 3500
Age : 38
Location : NEW YORK
Registration date : 2008-05-05

PostSubject: Saucy Chicken, Broccoli and Rice   Tue Sep 23, 2008 10:48 am

Prep Time:10 min
Start to Finish:1 hr 10 min
makes:4 servings

4 boneless skinless chicken breasts (about 1 1/4 lb)
1/4 teaspoon salt
1/4 teaspoon pepper
1 2/3 cups water
1 cup uncooked instant brown rice
1/2 teaspoon dried thyme leaves
1/2 teaspoon garlic powder
1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup with 45% less sodium
2 cups Green GiantŪ frozen broccoli florets (from 22-oz bag)
2 tablespoons shredded Parmesan cheese

1. Heat oven to 375°F. Sprinkle chicken with 1/8 teaspoon of the salt and 1/8 teaspoon of the pepper.
2. In 13x9-inch (3-quart) glass baking dish, stir water, rice, thyme, garlic powder, soup, remaining salt and pepper until mixed. Place broccoli evenly over rice mixture. Top with chicken. Cover with foil.
3. Bake 50 to 55 minutes or until rice is tender and juice of chicken is clear when center of thickest part is cut (170°F). Uncover; sprinkle chicken with cheese. Let stand 5 minutes before serving.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 420 (Calories from Fat 80); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 600mg; Total Carbohydrate 47g (Dietary Fiber 7g, Sugars 2g); Protein 40g Percent Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 10%; Iron 15% Exchanges: 2 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 2 oz-equivalents Grains, 4 oz-equivalents Meat & Beans, 1/2 c Vegetables
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