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Post by tami on Feb 28, 2007 16:36:39 GMT -8
LEAN PORTOLA VALLEY CHICKEN ===========================
Ingredients: ------------ 1 tblsp corn-oil margarine 3 tblsp flour 3/4 cup defatted chicken stock 1/2 cup nonfat milk 1/4 tsp salt Dash of garlic powder Dash of pepper 1/2 tsp curry powder 1/2 cup cold water 1/2 cup nonfat mayonnaise dressing 1/2 cup raw brown rice 1 pkg (10 ounces) frozen chopped spinach, thawed 4 boneless, skinless chicken breast halves (1 pound) 1/2 cup grated Parmesan cheese
Instructions: ------------- Preheat the oven to 350 degrees. Spray an 11- by 7-inch baking dish with non-stick vegetable coating.
In a saucepan over medium heat, melt the margarine. Add the flour and stir for 1 minute; do not brown. Add stock and milk and stir, using a wire whisk, until mixture comes to a boil. Add salt, garlic powder, pepper and curry powder and continue to cook for 1 minute. Remove from heat, stir in water and mayonnaise and set aside.
Sprinkle the rice over the bottom of the baking dish. Layer the spinach evenly over the top. Cover the spinach with half of the sauce mixture, then the chicken, then the remaining sauce. Sprinkle the cheese over the top and bake, uncovered, for 1 hour.
Nutritional Value per Serving: ------------------------------ 366 calories 78 mg cholesterol 9 grams fat 824 mg sodium
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