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Recipe : Entry # 5357
Recipe Title
Chicken and Broccoli in Cheese Sauce
Recipe Theme
Main Dishes
Cooperative
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Ingredients
1 cup quick-cookin brown rice, uncooked
1/2 cup finely chopped onion
1/2 cup finely chopped celery
1 tablespoon dried parsley
1 teaspoon instant chicken bouillon
1/4 teaspoon dried thyme
1 cup boiling water
1 pound skinless, boneless chicken breasts, cut in strips
4 cups broccoli spears
Cheese sauce:
1 1/2 cups cold skim milk, divided
3 tablespoons unbleached flour
1/4 teaspoon salt, optional
1/8 teaspoon pepper
3 ounces reduced-fat sharp Cheddar cheese, shredded
Directions
Preheat oven to 450 degrees. Spray a 9x13 baking pan with non-stick 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 1/2 cup milk with flour in a covered container and shake well. Pour into a 4-cup glass measuring cup with the rest of the milk and seasonings. Cook in the microwave on high for 4 to 5 minutes, stirring with a wire whisk every 60 seconds until mixture thickens. Mix in the cheese and stir until melted. Pour sauce over broccoli and chicken before servings. Per serving: 302 calories, 6 grams fat.