Adapted from the Orange County Register
Ingredients:
1 T corn oil margarine
3 T flour
¾ c chicken broth
½ c skim milk
¼ t salt
dash of garlic powder
dash of pepper
½ t curry powder
½ c cold water
½ c nonfat mayonnaise
½ c brown rice
1 10-oz package frozen chopped spinach, thawed, undrained
4 boneless, skinless chicken breasts (1 lb)
1/3 cup grated Parmesan cheese
Directions:
Preheat oven to 350 degrees and spray an 11x7 baking dish with Pam
In a saucepan over medium heat, melt the margarine. Add the flour and stir for 1 minute; do not brown. Add broth and milk and stir, using a wire whisk, until mixture boils. Add spices and cook for 1 more minute. Remove from heat, stir in water and mayonnaise, and set aside.
Sprinkle rice over bottom of baking dish. Layer the spinach evenly over the top. Cover the spinach with half the sauce mixture, then the chicken, then the remaining sauce. Sprinkle the cheese over the top and bake, uncovered, for 1 hour. Serve hot.
Nutrition Information:
Makes 4 servings: 366 cal, 9 g fat (8 WW points)
No comments:
Post a Comment
Thanks for your comment. Please note that comments are read and reviewed before being approved and posted, to prevent spam or other inappropriate messages from appearing on this site.