Combine first 6 ingredients in a bowl; stir well, and set aside. Coat a Dutch oven with cooking spray, and add margarine. Place over medium-high heat until margarine melts. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; set aside. Add rice and garlic to pan, and saute 3 minutes. Return chicken, meaty side down, to pan. Add chicken broth mixture, and bring to a boil. Cover, reduce heat, and simmer for 25 minutes or until most of the liquid is absorbed. Stir in the green onions and remaining ingredients; cover and cook an additional 5 minutes or until the vegetables are tender. Yield: 5 servings (serving size: 1 chicken breast half and 1 cup rice mixture). Per serving: 360 Calories; 5g Fat (13% calories from fat); 31g Protein; 49g Carbohydrate; 65mg Cholesterol; 466mg Sodium Recipe by: Cooking Light, March 1995, page 110 Posted to MC-Recipe Digest V1 #415 by firstname.lastname@example.org on Jan 28, 1997.
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|Serving Size: 1 Serving (534g)|
|Recipe Makes: 5|
|Calories from Fat: 87 (13%)|
|Amt Per Serving||% DV|
|Total Fat 9.7g||13 %|
|Saturated Fat 2.1g||10 %|
|Monounsaturated Fat 4g|
|Polyunsanturated Fat 2.5g|
|Cholesterol 136.9mg||42 %|
|Sodium 572.9mg||20 %|
|Potassium 978.5mg||26 %|
|Total Carbohydrate 78.5g||23 %|
|Dietary Fiber 2g||8 %|
|Sugars, other 76.5g|
|Protein 60.4g||86 %|
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Calories per serving: 655
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