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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 215.2
  • Total Fat: 5.1 g
  • Cholesterol: 56.7 mg
  • Sodium: 151.3 mg
  • Total Carbs: 17.7 g
  • Dietary Fiber: 1.9 g
  • Protein: 23.1 g

View full nutritional breakdown of Chicken and Rice calories by ingredient
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Chicken and Rice

Submitted by: JWARD199
Chicken and Rice

Introduction

Made with a white sauce from skim milk rather than canned soup. Make your own broth to control the sodium and fat. I used an organic low-sodium broth to calculate, but I made my own broth. Made with a white sauce from skim milk rather than canned soup. Make your own broth to control the sodium and fat. I used an organic low-sodium broth to calculate, but I made my own broth.
Number of Servings: 6

Ingredients

    Chicken Breast, 2 breast, cooked, bone and skin removed
    White Rice, long grain, 1 cup
    Chicken Broth, low sodium, 2 cup (8 fl oz)
    Chicken Broth, low sodium, 1 cup (8 fl oz)
    Butter, unsalted, 2 tbsp
    Flour, 2 tbsp
    Milk, nonfat, 1 cup
    Onions, raw, .5 cup, chopped fine
    Celery, raw, .5 cup, chopped fine
    Carrots, raw, .5 cup, chopped fine
    Peas, canned, 1 can (303 x 406)

Directions

Preheat oven to 350 degrees.

Cook rice in 2 cups of broth.

Cut chicken into bite size pieces and set aside.

Chop onion, carrot and celery finely. Saute in butter until tender. Add flour and cook for 1 or 2 minutes. Add milk and remaining 1 cup broth slowly, stirring constantly. Cook until bubbly and thickened. Add peas. Return to boil, then remove from heat.

Combine chicken and Rice in casserole dish. Pour white sauce over. Bake in 350 degree oven for 20 minutes.

Number of Servings: 6

Recipe submitted by SparkPeople user JWARD199.






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Member Ratings For This Recipe

  • This soounds very good. I will try it!!! - 1/18/09

    Reply from JWARD199 (1/18/09)
    Thanks VGinny, I fixed it this evening, adjusted the recipe to match the way I fixed it, and it was very good! Husband and daughter liked it a lot.


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