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Baked Chicken in Mushroom Gravy
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  • 4 skinless, boneless chicken breasts
  • 1 can low-fat, reduced-sodium cream of mushroom soup
  • 1/2 cup (125 ml) sliced mushrooms
  • 2 tsp (10 ml) Dijon-style mustard
  • 1 cup (225 ml) plain nonfat yogurt (may substitute nonfat sour cream)
  • 1 cup (225 ml) skim milk
  • 1/2 tsp (2 ml) dried thyme
  • 2 cups (475 ml) cooked brown rice
  • Preheat oven to 400 degrees (200 C.).
  • Spray 9-inch x 13-inch baking dish with non-stick cooking spray.
  • In medium bowl mix soup, mustard, yogurt and milk until blended.
  • Spread half the mixture on bottom of baking dish.
  • Arrange chicken breasts on top of mixture, and spread remaining mixture on top of chicken breasts.
  • Sprinkle with mushrooms and thyme.
  • Bake at 400 degrees (200 C.) for approximately 20 minutes or until chicken is thoroughly cooked (gravy will begin to brown). Remove chicken breasts and stir sauce.
  • Place chicken breasts on 1/2 cup (125 ml) cooked brown rice; pour gravy over the top.
Per serving: 348 Calories, 10 g Total Fat, 1 g Saturated Fat, 35 g Total Carbohydrate, 2 g Dietary Fiber, 329 mg Sodium, 27 g Protein, 18 mg Cholesterol

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