CREAMY CURRIED CHICKEN-AND-RICE CASSEROLE FROM SELF MAGAZINE

CREAMY CURRIED CHICKEN-AND-RICE CASSEROLE FROM SELF MAGAZINE image

Yield 6 servings

Number Of Ingredients 14

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1 cup rice (try brown for an added fiber boost)
2 tsp canola (or corn) oil
1 cup chopped onion
2 tsp curry powder
3/4 tsp salt
1/4 cup all-purpose flour
2 cups skim milk
2 cups thawed frozen peas
4 carrots, peeled and chopped in 1/4-inch pieces
1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces
1 tbsp fresh lemon juice
2 cups chopped cooked chicken breast (or a 10-oz package cooked chicken breast)
1/2 cup cilantro, chopped
Vegetable-oil cooking spray

Steps:

Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8" x 8" baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer. Nutritional analysis per serving: 333 calories, 4 g fat (1 g saturated fat), 49 g carbohydrates, 24 g protein, 7 g fiber