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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Grande Chicken Rice Ole! 


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ASK4JJG
Posts: 1,795
8/22/08 12:48 P

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Grande Chicken Rice Ole!
Cooking Healthy with a Man in Mind by Joanna M Lund

If you're in the mood for Mexican flavors but don't want to leave home to get'em, here's the perfect solution: an easy casserole that looks good and smells great. My son-in-law John, cheered when I set this on the table.

Serves 6

1 1/2 cups (8 ounces) diced cooked chicken breast
1 (10 3/4 ounce) can Healthy Request Cream of Chicken Soup
1 cup chunky salsa (mild, medium or hot)*
6 tablespoons Land O Lakes fat-free sour cream*
1 teaspoon dried parsley flakes
2 cups hot cooked rice
1/3 cup (1 1/2 ounces) shredded Kraft reduced-fat Cheddar cheese

Preheat oven to 350 degrees. In a large bowl, combine chicken, chicken soup, 1/2 cup salsa, and 2 tablespoons sour cream. Add parsley flakes, rice, and Cheddar cheese. Mix well to combine. Pour mixture into prepared baking dish. Bake 20 minutes. In a small bowl, combine remaining 1/2 cup salsa and remaining 4 tablespoons sour cream. Spread mixture evenly over top of casserole. Continue baking 10 minutes. Place baking dish on a wire rack and let set 2 to 3 minutes. Cut into 6 servings.

HINT: 1 1/3 cups uncooked rice usually cooks to about 2 cups.

Each serving equals:
HE: 1 2/3 Protein, 2/3 Bread, 1/3 Vegetable, 1/2 Slider, 5 Optional Calories

179 Calories, 3 gm Fat, 17 gm Protein, 21 gm Carbohydrate, 472 mg Sodium, 1 gm Fiber

DIABETIC: 1 1/2 Meat, 1 1/2 Starch

WW: 4 points




 
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