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Ингредиенты
- 4 med boneless skinless chicken breast halves (frzn OK)
- 1/2 c. uncooked white rice , regular or possibly converted
- 1 c. warm water
- 1 x chicken bouillon cube or possibly 1 tsp. chicken bouillon
- 2 tsp onion pwdr
- 3 med carrots peeled and diced
- 2 x heads broccoli washed,florets removed in 2" pcs (stems discarded)
- 1 can cream of celery soup
- 1/2 c. lowfat milk
- 1 c. fresh parmesan cheese shredded, grated salt and pepper
Инструкции
- Combine warm water, chicken bouillon and onion pwdr. Place rice in 13x9x2 pan and add in warm water mix. Stir.
- Add in carrots in even layer on top of rice. Place broccoli florets proportionately atop carrot layer. Place chicken breasts on top.
- Frzn breast pcs need not be thawed. Salt and pepper chicken pcs, if you like. Thoroughly mix soup and lowfat milk. Pour over chicken breasts.
- Cover tightly with aluminum foil and bake at 400F for 45-60 min or possibly till chicken breasts are fully cooked.
- Remove foil, add in fresh parmesan cheese during last 15 min of cooking time and continue baking UNcovered.
- NOTE: If you must substitute canned, grated parmesan cheese, don't add in till the last 5 min of cooking time.
- Let stand 5 min before serving.
- Start to Finish Time:"1:05"Tablespoons(Cook):"0:45"
- NOTES : Freshly grated parmesan is the secret ingredient! Quick, easy and only one dish to clean. Perfect for the junior chef! High-altitude tested.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 542g | |
| Recipe makes 4 servings | |
| Calories 379 | |
| Calories from Fat 97 | 26% |
| Total Fat 11.03g | 14% |
| Saturated Fat 4.9g | 20% |
| Trans Fat 0.01g | |
| Cholesterol 51mg | 17% |
| Sodium 1189mg | 50% |
| Potassium 1063mg | 30% |
| Total Carbs 43.46g | 12% |
| Dietary Fiber 6.8g | 23% |
| Sugars 8.33g | 6% |
| Protein 28.85g | 46% |
