Ingredients
2 tsp canola oil
1 (3-1/2 lb) chicken, cut/skinned
1 med onion, finely/chopped
4 stalks celery, finely/chopped
1 C sliced fresh mushrooms
1 med zucchini, diced
3 C cooked brown or white rice
1/2 C low-sodium chicken broth
1/2 C -FF sour cream
2 tsp fresh thyme or 1 tsp dried
1/2 tsp black pepper
1/4 tsp allspice
1 T plain dried bread crumbs
1/4 tsp paprika
In a large nonstick skillet, heat 1 teaspoon of oil. Cook chicken in two batches until lightly browned on both sides, about 10 minutes. Transfer to a plate keep warm.
Remove all but 1 teaspoon of liquid from the skillet. Preheat oven to 350 degrees. Spray a 9x13-inch baking pan with cooking spray.
*Return skillet to the heat and cook onion and celery, until onion is translucent, about 8 minutes. Add mushrooms and zucchini; continue cooking until mushrooms release and reabsorb their juices, about 5 minutes.
*Stir in rice, broth, sour cream, thyme, pepper, and allspice; spread in the bottom of prepared baking pan. Top with chicken in a single layer, cover with foil and bake 15 minutes.. In a small bowl stir bread crumbs remaining teaspoon of oil, and paprika.
*Uncover chicken sprinkle evenly with bread crumb mix.. Return to oven and bake, uncovered, until chicken is cooked through and juices run clear, about 25 minutes.
*Nutritional Information Per Serving (1/7 of recipe):Calories: 287, Fat: 8 g, Cholesterol: 66 mg, Sodium: 150 mg, Carbohydrate: 28 g, Dietary Fiber: 3 g, Sugars: 4 g, Protein: 26 g
Diabetic Exchanges: 1-1/2 Starch, 2 Very Lean Meat, 1 Vegetable, 1/2 Fat
