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Healthy chicken and broccoli with cheese sauce by Becky Blow serves: 5

chicken and broccoli bake

Ingredients:

1 c

quick cooking brown rice

1/2 c

finely chopped onion

1/2 c

finely chopped celery

1 T

dried parsley

1 t

instant chicken bullion

1/4 t

dried thyme

1 c

boiling water

1 lb

boneless chicken breasts, cut into strips

4 c

broccoli spears

1 1/2 c

cold skim milk

3 T

unbleached flour

1/4 t

salt

1/8 t

pepper

3 oz

sharp cheddar cheese

Directions:

preheat oven to 450 degrees

spray a 9x13 pan with non-stick cooking spray. add rice, onion, celery, parsley, bullion, thyme and water. stirring to mix well. Top with chicken breasts.

cover with aluminum foil and bake for 30 minutes or until chicken is no longer pink..

Meanwhile prepare cheese sauce. combine 1/2 c milk with flour in covered container and shake well to prevent lumps. Pour into a 4 c glass measuring cup alonw with the rest of the milk and seasonings. Cook in the microwave for 4 to 5 minutes stirring with wire whisk every 60 seconds until mixture thickens. Mix in the cheese and stir until melted.

Pour sauce over casserole before serving.