Showing You How To Give Up Sodium Without Giving Up Your Life
Kay's Chicken-Rice Bake
I learned this dish from our next door neighbor two houses ago. Anyone who knows Kay Stratton down in Myrtle Beach tell her that her chicken bake is now famous. The "broccoli soup" is a variation of a condensed cream of vegetable soup that I've been making for about a year and can be varied to use different veggies.
1 1/2 cups long cooking rice
1 recipe condensed cream of broccoli soup
1 1/2 cups low-sodium or homemade chicken broth
1 1/2 cups water
rest of the bag of frozen broccoli
6 chicken pieces
To make condensed cream of broccoli soup
1/2 cup frozen broccoli
1/2 cup chopped onion
1/2 cup low sodium or homemade chicken broth
1 tablespoon parsley
1/4 teaspoon garlic powder
2/3 cup non-fat non-dairy creamer
2 tablespoon cornstarch
To make soup: Cook broccoli, onion and spices until soft. Process in a blender or food processor until well pureed. Shake together creamer and cornstarch until dissolved. Cook and stir until thick. Stir in veggie mixture.
Mix together rice, soup, broth and water in the bottom of a 9x13 roasting pan. Stir in remaining broccoli. Top with chicken pieces. Bake at 375 until chicken is done and rice soft, about 1 hour.
Yield: 6 Servings
Sodium Category: LowSodium
Diabetic Exchanges
Starch
Fruit
Milk
Other Carbohydrates
Vegetable
Lean Meat
Very Lean Meat
Fat
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Nutrition Facts
Serving Size 1 Helping Servings Per Recipe 6 Amount Per Serving |
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| Calories | 161 |
| Calories from Fat | 22 |
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| % Daily Values * | |
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Total Fat 2 gr Saturated Fat 1 gr Polyunsaturated Fat 1 gr Monounsaturated Fat 1 gr Cholesterol 35 mg Sodium 134 mg Potassium 345 mg Carbohydrates 21 gr Dietary Fiber 0.9gr Protein 12 gr |
4% 4% 12% 5% 9% 7% 4% |
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Vitamin A Vitamin C Calcium Iron |
40% 102% 5% 9% |
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* Percent Daily Values are based on a 2000 calorie diet |
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