Ingredients

• 1 cup rice (try brown for an added fiber boost)
• 2 tsp canola (or corn) oil
• 1 cup chopped onion
• 2 tsp curry powder
• 3/4 tsp salt
• 1/4 cup all-purpose flour
• 2 cups skim milk
• 2 cups thawed frozen peas
• 4 carrots, peeled and chopped in 1/4-inch pieces
• 1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces
• 1 tbsp fresh lemon juice
• 2 cups chopped cooked chicken breast (or a 10-oz package cooked chicken breast)
• 1/2 cup cilantro, chopped
• Vegetable-oil cooking spray

Instructions

1. Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8" x 8" baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer.