"Corn and red pepper bring color to this nicely seasoned chicken and rice bake. The crunch from toasted almonds sprinkled on top also sets it apart from classic versions of this casserole. —Mary Louise Chubb of Perkasie, Pennsylvania" From Light and Tasty Magazine


INGREDIENTS



* 6 boneless skinless chicken breast halves (1-1/2 pounds)
* 1 tablespoon canola oil
* 3/4 cup chopped sweet red pepper
* 3/4 cup chopped green pepper
* 1/2 cup chopped onion
* 1/2 cup chopped fresh mushrooms
* 1 garlic clove, minced
* 2 cups uncooked instant brown rice
* 2 cups chicken broth
* 1-1/2 cups frozen corn, thawed
* 1/4 teaspoon salt
* 1/8 teaspoon pepper
* 1/4 cup slivered almonds, toasted
* 2 tablespoons minced parsley


SERVINGS 6
CATEGORY Lower Fat
METHOD Baked
PREP 20 min.
COOK 25 min.
TOTAL 45 min.


DIRECTIONS




In a large skillet, brown chicken in oil for 4 minutes on each side. Remove and keep warm. In the same skillet, saute peppers, onion, mushrooms and garlic until tender. Stir in the rice, broth, corn, salt and pepper; bring to a boil.
    Transfer to an 11-in. x 7-in. x 2-in. baking dish coated with nonstick cooking spray. Top with chicken. Cover and bake at 350° for 20 minutes. Uncover; bake 5 minutes longer or until chicken juices run clear. Sprinkle with almonds and parsley. Yield: 6 servings.

 



NUTRITIONAL INFO




Nutritional Analysis: One serving (1 each) equals 351 calories, 8 g fat (1 g saturated fat), 66 mg cholesterol, 493 mg sodium, 37 g carbohydrate, 4 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.