Chicken with Cauliflower and Carrot Casserole

Chicken with Cauliflower and Carrot Casserole

2 chicken breasts cubed
1 cup of cauliflower florets

1 onion chopped

3 cloves of garlic

1 bell pepper

1/2 cup of instant brown rice

2 cups of fat-free milk

3 carrots

2 tablespoons of cornstarch

2 chicken broth cubes

1/2 cup of fat-free cheese

Directions:  

Step 1: Pre-heat the stove at 450 degrees, spray some oil in a pan and place it on a hot burner.

Step 2: Put the chopped onion in the pan and saute for 2 minutes. While that cooks, chop up the garlic and cube the chicken breast. Put the chopped garlic in the pan with the onions and saute for another minute. After that add the cubed chicken breast and cook for 5 minutes. The chicken will finish cooking in the oven.

Step 3: While the chicken is cooking with the onion and the garlic, slice up the carrots and bell pepper. Then, get a small casserole dish and add the fat-free milk, the chicken broth cubes, the cornstarch and mix. Then add the rice.

Step 4: Add the chicken and the vegetables with the mixture in the casserole dish. Put it in the oven and let cook for 30 minutes or until bubbling. Then, add the cheese. It taste just like the real thing but without all the heavy calories.

Nutrition Facts Chicken, Cauliflower and Carrot Casserole Serving Size 1 bowl
Amount Per Serving
Calories 127.32 Calories from Fat  15
% Daily Value
Total Fat 1.92g	3%
Saturated Fat 0.62g	3%
Trans Fat 0.01g
Cholesterol 23.52mg	8%
Sodium 161.8mg	7%
Total Carbohydrate 13.48g	4%
Dietary Fiber 1.4g	6%
Sugars 4.62g
Protein 13.64g	27%
Vitamin A (IU) 168.87	3%
Vitamin C 19.82mg	33%
Calcium 212.98mg	21%
Iron 0.4mg	2%