Eliminate the 5 “white”

Eliminate the 5 “white”

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– Ingredients-

 

2 tbsp grapeseed oil
8 chicken thigh, skinless and boneless
2 cups mushrooms, sliced
2 med onions, diced
3 tbsp all-purpose flour, whole grain
1 2⁄3 cups evaporated milk
3 cups chicken stock
3 cups brown rice, cooked salt and pepper

– Directions –

 

1. In a large frying pan set to medium heat, add oil. When hot, add the chicken thighs and brown them on both sides, making sure they are no longer red inside. Remove from the pan and set them aside to cool. Cut up into small pieces.
2. Add mushrooms and onions to the frying pan and cook until softened — about 3 minutes. Blend in flour. Cook, stirring, for about 1 minute. Gradually add milk and broth. Cook and stir until thickened and bubbly. Add rice, chicken, salt and pepper.
3. Transfer to a greased, casserole dish. Bake in a preheated oven for 20 to 25 minutes at 350°F.

Originally published in volume 12, issue 1 of Your Workplace magazine

– Nutritional Analysis –

 

NUTRITIONAL CONTENT PER SERVING (EXCLUDING UNKNOWN ITEMS): 474 Calories; 12g fat (23.5% calories from fat); 24g protein; 65g carbohydrate; 2g Dietary Fibre; 73mg cholesterol; 925mg sodium. Exchanges: 3 ½ Grain (Starch); 2 Lean Meat; 1/2 Vegetable; ½ Non-Fat Milk; 1 ½ Fat.

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