Title: Parmesan Chicken 'n' Broccoli
Categories:
Yield: 6 Servings

1 c Parboiled rice, long grain
1/2 c Green onion with tops; cut
-in 1/4" slices
18 oz Skinless boneless chicken
-breast halves
(6 at 3 ounces)
1 Clove minced garlic; or more
1 ts Dried Italian seasoning;
-crushed
1 tb Vegetable oil

-----------------------------------SAUCE-----------------------------------
1 tb Cornstarch
2 1/4 c 1% low-fat milk
3 oz Fat-free cream cheese; cut
-up
H
1 1/2 c Loose-pack frozen cut
-broccoli
8 tb Grated Parmesan cheese; or
-less
1/3 c Lean ham; diced
2 tb Sliced almonds
H
29 oz Peach slices in light syrup
Cinnamon
Or fresh nectarine slices

1> Cook rice according to package directions; stir in HALF the onion.

2> In a skillet cook chicken, gralic, and Italian seasoning in hot oil over
medium heat for 8 minutes or till chicken is no longer pink, turning once.
Remove from skillet; reserve Drippings.

3> For sauce, cook remaining onion in reserved skillet drippings till
tender, adding more oil if needed. Stir in cornstarch; add milk all at
once. Cook and stir over medium heat till slightly thickened and bubbly.
Reduce heat; stir in cream cheese till nearly smooth.

4> Remove from heat; stir in broccoli, Parmesan, and ham. Spread rice
mixture in a baking dish. Arrange chicken on top of rice; season with salt
and pepper. Spoon sauce over chicken; sprinkle with nuts.

> BAKE NOW: 350F / 180C, covered, until hot and bubbly, about 10 to 12
minutes.

>> FREEZE UP TO 3 MONTHS: Cover pan with foil, label, and freeze. - Thaw in
refrigerator. Bake covered about 20 minutes. Uncover and bake for about
10 minutes, till bubbling hot. - Bake frozen: covered for 30 minutes.
Uncover, and bake 20 to 25 minutes, or till bubbling hot.

baking dish: 12x7-1/2x2-inch

DESSERT PEACH Idea - Simmer the peaches with 1 tsp butter-flavored canola
oil and 1/4 teaspoon cinnamon for about 5 minutes. Serve warm, topped with
sour-cream or yogurt, frozen or chilled.

BHG recommends -- When freezing dishes made with rice, use converted or
parboiled rice because it maintains a firm texture when frozen and
re-heated.
Posted to MC-Recipe Digest V1 #178

Date: Wed, 31 Jul 1996 19:32:19 -0700 (PDT)

From: PatH
NOTES : Menu with fruit: 345 cal. (24% CFF); and without: 290 cal. (29%
CFF) Chicken alfredo on rice with broccoli and optional diced
ham. Some parmesan is needed to marry the herby oregano with the
cream sauce.