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Baked Chicken and Rice with Autumn Vegetables

Wonderful fall vegetable are a delicious compliment to lean chicken.

Ingredients:
1 package (about 6 ounces) chicken-flavored rice mix or 1 package (6.9 ounce) chicken-flavored rice and vermicelli mix
2 cups 1-inch pieces butternut squash
1 medium zucchini, cut lengthwise in half then crosswise into 3/4-inch slices
1 medium red bell pepper, cut into 1-inch pieces (1 cup)
4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
2 cups water
1/2 cup garlic and herb spreadable cheese

Directions:
1. Heat oven to 425 degrees. Mix rice, contents of seasoning packet, squash, zucchini and bell pepper in ungreased rectangular pan. 13 x 9 x 2 inches.
2. Spray 10-inch skillet with cooking spray; heat over medium-high heat. cook chicken in skillet about 5 minutes, turning once, until brown. Remove chicken from skillet.
3. Add water to skillet; heat to boiling. Pour boiling water over rice mixture; stir to mix. Stir in cheese. Place chicken on rice mixture.
4. Cover and bake about 30 minutes or until liquid is absorbed and juice of chicken is no longer pink when centers of thickest pieces are cut.

Nutritional Information:
240 calories, 2g fiber, 7g fat (3g saturated fat), 70 mg cholesterol, 360mg sodium, 27g protein, 19g carbohydrates
Exchanges:
1 starch, 3 lean meat, 1 vegetable


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