Cheese-Topped Chicken and Rice
Star Rating: 4 stars
Vegetable oil spray
3 medium onions, chopped
14.5-ounce can fat-free, low-sodium chicken broth
3/4 cup uncooked rice
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into bite-size pieces
2 medium yellow squash, sliced
1 medium garlic clove, minced
1/2 tsp. dried thyme, crumbled
1/2 tsp. ground turmeric (optional)
4-ounce jar diced pimientos, drained if desired
1/4 tsp. salt
1 cup shredded fat-free or reduced-fat sharp Cheddar cheese
Heat a 12-inch nonstick skillet over medium-high heat. Remove from the heat and lightly spray with vegetable oil spray (being careful not to spray near a gas flame). Cook the onions for 3 to 4 minutes, or until translucent, stirring occasionally.
Stir in the broth, rice, chicken, squash, garlic, thyme, and turmeric. Increase the heat to high. Bring to a boil. Reduce the heat and simmer, covered, for 30 minutes, or until the rice is tender.
Remove from the heat. Stir in the pimientos and salt. Sprinkle with the cheese. Let stand, covered, for 3 minutes to allow the cheese to melt.
Per serving: Calories 373, Protein 43 g, Carbohydrates 45 g, Cholesterol 68 mg, Total Fat 2 g, Saturated .5 g, Polyunsaturated .5 g, Monounsaturated .5 g, Fiber 5 g, Sodium 476 mg
7 Weight Watchers points/serving