Ah, the unassuming envelope of onion soup mix. It's more than just for onion soup (or dip). It adds tremendous flavor (and convenience) in all these recipes.
Healthy Chicken And Broccoli In Cheese Sauce
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- #80398
serves/makes:
ready in:
30-60 minutes
30-60 minutes
ingredients
1 cup quick-cooking 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 cup cold skim milk, divided
3 tablespoons unbleached flour
1/4 teaspoon salt (optional)
1/8 teaspoon black pepper
3 ounces reduced-fat sharp cheddar cheese, cut in small pieces
directions
Preheat oven to 450 degrees F.
Spray a 9" x 13" 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 covered container and shake well to prevent lumps. Pour into a 4-cup glass measuring cup along 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 serving.
cook's notes
Asparagus or Brussels sprouts may be substituted for variety.
added by
salty8
nutrition data
296 calories, 3 grams fat, 35 grams carbohydrates, 32 grams protein per serving. This recipe is low in fat.
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