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Chicken & Veggie Bake

Category: Main Dish | Serves: 8

(95 ratings)

Nutrition Information:

Calories: 180
Protein: 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.

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)

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!