Chicken, Broccoli and Rice

  • Yield: 6 servings


1tablespoon margarine
1 1/4cups rice
2cups wide noodles
1 1/2pounds skinless, boneless chicken breasts, cut into 1 1/2-inch pieces
2 (14 1/2-ounce) cans fat-free chicken broth
4cups broccoli florets
1cup chopped tomato
1teaspoon dried basil
Salt and pepper to taste
1cup shredded part-skim mozzarella cheese


  1. In a large, deep skillet coated with nonstick cooking spray, melt margarine and brown rice over medium-high heat 3 to 4 minutes, stirring constantly.  Add noodles, chicken and chicken broth and bring to a boil over high heat.  Spread broccoli over top, reduce heat, cover and cook 10 minutes.  Add tomato and gently stir, mixing thoroughly.  Cover and continue cooking over a low heat 10 minutes longer, or until most of the liquid is absorbed and rice and noodles are done.  Season with basil and salt and pepper, mixing carefully.  Sprinkle with mozzarella, cover and cook 1 to 2 minutes longer, or until cheese melts.

Nutritional Info *per serving

  • Calories 563
  • Fat 8.8g
  • Saturated Fat 3.2g
  • Cholesterol 80mg
  • Sodium 349mg
  • Carbohydrate 76.4g
  • Protein 42g