Chicken & Rice

This meal has it all, and rolls in under 400 calories! It's a healthy and nutritious version of an old Dugas classic. Another bonus -- this meal exhibits ultimate parallelism in preparation, that is, each part can be made nearly simultaneously.



Ingredients
4 oz chicken breast tender
2/3 cup prepared brown rice
2/3 to 1 cup Normandy vegetable mix (any decent veggie or mix is great)

Ingredients (sauce)
1 cup milk
2 tbsp. Wondra (or flour)
Chef Paul's poultry magic seasoning
2-3 scallions, diced
butter buds sprinkles
s&p


Method

• Start preparing the chicken breast (I use the GTXpress, 12 minutes total)
• Start preparing the brown rice
• Start preparing the vegetables
• Prepare the roux
• Combine milk, butter sprinkles, Wondra in a non-stick skillet, mix well, crank heat up to medium
• Stirring often, the roux should thicken after a few minutes, at that point, add the scallions and 1-2 tsp Chef Paul's seasoning
• Once the roux has thickened to your desired consistency, start plating
• Plating
• Make a bed of brown rice
• Slice chicken (optional) and lay on rice
• Pour roux over chicken,
  
• Optional
• Sprinkle a bit more Chef Paul's seasoning on the roux
• Garnish with a couple spring onions (optional)
• Accompany with vegetables, sprinkling on butter and other desired seasonings (I used Spike seasoning, another decent one would be Old Bay)

That's it. For a home-cooked meal, it doesn't take too long, and I've made a double batch so I can enjoy some leftovers later.

Nutrition Info
Brown Rice 150 calories, 1.5g fat, 3g protein
Chicken 100 calories, 1g fat, 24g protein
Sauce 100 calories, 1g fat, 6g protein
Vegetables 35 calories, 0.5g fat, 2g protein

Nutrition Totals
385 calories, 4g fat, 35g protein