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Chicken & Veggie Bake
  (94 ratings) Nutrition Information:
Calories: 180Protein: 19 g Carbs: 11 g Fat: 6 g Saturated Fat: 2 g Sodium: 470 mg Fiber: 2 g
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This casserole is delightful - a one-dish meal full of tender chicken, brown rice and veggies. Serve with fruit salad or vegetable soup and whole grain bread.
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Ingredients:
1 cup brown rice, uncooked
1 package (10 ounce) broccoli, frozen
1/2 cup chopped mushrooms
1/2 teaspoon garlic or onion powder
3 cups chicken, cooked
2 Tablespoons trans-free margarine
1/4 cup flour
2 cups chicken broth, preferbaly low-sodium
1/4 cup Parmesan cheese (optional)
1 package (10 ounce) broccoli, frozen
1/2 cup chopped mushrooms
1/2 teaspoon garlic or onion powder
3 cups chicken, cooked
2 Tablespoons trans-free margarine
1/4 cup flour
2 cups chicken broth, preferbaly low-sodium
1/4 cup Parmesan cheese (optional)
Directions:
| 1 | Cook rice according to package directions; set aside. |
| 2 | Melt in trans free margarine in a pan. Add flour to melted margarine and stir. This will be lumpy. |
| 3 | Slowly add broth to margarine/flour. Stir to remove lumps and thicken. |
| 4 | Add cheese and stir. Add rice, broccoli, mushrooms, garlic powder and chicken. Stir. |
| 5 | Put in a casserole pan and bake at 350 degrees for 30 minutes or until thoroughly heated. |
| 6 | ENJOY! |
| Ratings & Reviews |
(94 ratings) |
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| Features from Our Dietitian |
 Dietitian ConsultMeghan Tiernan (MS, RD, LDN) is a registered dietitian with
a passion for helping others achieve a healthy lifestyle. She strives
to help others learn the most nutritious way to eat, in order to achieve
good health. |
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