Recipe

Lean Portola Valley Chicken Recipe

	Riverznnd / All my dishes 2 years, 2 months ago This is a recipe that came from either a Cooking Light or Gourmet magaine YEARS ago when I was looking for a low fat, low calorie main dish. This tastes wonderful, very distinctive flavor of Parmesan and spinach--protein, carb, and veg all in one. Prep:15m Cook:60m Servings:6	Riverznnd
	chicken low fat inexpensive easy to make

Does this look good? Yeah! / Nope

Fans

asheats

Ingredients

1 tblsp corn-oil margarine

3 tblsp flour

3/4 cup fat-free 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 white rice

1 pkg (10 ounces) frozen chopped spinach, thawed and squeezed dry

4 boneless, skinless chicken breast halves (1 pound) You can use the breasts as is, or cut them up into bite-size pieces.

1/2 cup grated Parmesan cheese

Directions

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

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Comments

asheats 2 years, 2 months ago said:
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.