Recipe - Parmesan Chicken N Broccoli

1 cup Parboiled rice, long grain
One half cup Green onion with tops; cut
in 1/4" slices
18 ounce Skinless boneless chicken
breast halves
(6 at 3 ounces)
1 Clove minced garlic; or more
1 teaspoon Dried Italian seasoning;
crushed
1 tablespoon Vegetable oil

SAUCE
1 tablespoon Cornstarch
2 One fourth cup 1% lowfat milk
3 ounce Fatfree cream cheese; cut
up
H
1 One half cup Loosepack frozen cut
broccoli
8 tablespoon Grated Parmesan cheese; or
less
1/3 cup Lean ham; minced
2 tablespoon Sliced almonds
H
29 ounce 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: 12x71/2x2inch

DESSERT PEACH Idea Simmer the peaches with 1 tsp butterflavored canola
oil and One fourth teaspoon cinnamon for about 5 minutes. Serve warm, topped with
sourcream 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
reheated.
Posted to MCRecipe Digest V1 #178

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

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