Lean Portola Valley Chicken
From riverznnd 16 years agoIngredients
- 1 tblsp corn-oil margarine shopping list
- 3 tblsp flour shopping list
- 3/4 cup fat-free chicken stock shopping list
- 1/2 cup nonfat milk shopping list
- 1/4 tsp salt shopping list
- Dash of garlic powder shopping list
- Dash of pepper shopping list
- 1/2 tsp curry powder shopping list
- 1/2 cup cold water shopping list
- 1/2 cup nonfat mayonnaise dressing shopping list
- 1/2 cup raw white rice shopping list
- 1 pkg (10 ounces) frozen chopped spinach, thawed and squeezed dry shopping list
- 4 boneless, skinless chicken breast halves (1 pound) You can use the breasts as is, or cut them up into bite-size pieces. shopping list
- 1/2 cup grated parmesan cheese shopping list
How to make it
- Preheat the oven to 350 degrees. Spray an 11- by 7-inch baking dish with non-stick vegetable coating.
- SAUCE
- 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.
- ASSEMBLY
- 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: 336 calories
People Who Like This Dish 5
- hikergirl 6th Of October, Egypt
- 99bordeaux Richmond, VA
- krumkake Chicago Suburbs, IL
- asheats BIG BEAR LAKE, CA
- riverznnd Nashua, NH
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The Rating
Reviewed by 1 people-
Yum, this recipe has everyting I love in it. Rice and Chicken casserole, spinach, and its easy to make. Then its healthy to boot. Great post, I know I'll be making this very soon.
asheats in BIG BEAR LAKE loved it
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