1 can (10 3/4 oz.) Condensed, low-sodium, Cream of Chicken or Cream of Mushroom Soup

1/2 cup skim milk

1 package (10 oz.) frozen broccoli

1 1/2 cup (1/2 pound) diced cooked chicken breast  

1 tsp. garlic powder

1 can (14 1/2oz.) diced, seasoned tomatoes, drained

1/2 cup shredded, reduced-fat, sharp cheddar cheese

2 cups cooked, long-grain brown rice

 

 

* Heat soup and milk to boiling in a 2-quart saucepan, stirring frequently.

* Stir in broccoli, chicken breast and garlic.

* Reduce heat; cover and simmer for about 5 minutes or until broccoli is tender.

* Stir in tomatoes and cheese.

* Prepare rice as directed on package for 2 cups.

* Serve chicken mixture over rice.

 

Nutrition Information (per serving):

Calories     413  calories   Carbohydrate    44 grams

Fat               10    grams      Dietary Fiber       5 grams

Protein       33    grams      Cholesterol        75 mg

Sodium       1000 mg         

Exchanges (using the American Diabetic Assoc.

Exchanges) per serving:

  3 starches, 3 lean meats, 2 vegetables

 

 *Recipe Source:  Kim Tessmer, RD LD