Ingredients:
1 1/3 c all purpose flour
1 1/2 tsp salt
1/8 tsp pepper
1 c non-fat chicken broth
1 1/2 c skim milk
1 1/2 c cooked rice (white or wild) cooked
2 c skinless chicken breasts cooked
4 oz mushrooms
1/3 c chopped green bell pepper
Directions:
Heat oven to 350 degrees. In large saucepan, blend flour, salt, and pepper. Stir in broth a milk. Stirring constantly, cook over low heat, until mixture is smooth and bubbly. Bring to a boil and stir for 1 minute. Stir in remaining ingredients. Pour in to ungreased casserole. Bake uncovered for 40-45 minutes.
I seasoned the chicken with garlic salt before cooking it, and before putting the casserole in the oven I sprinkled salt and pepper over the entire thing. It came out very good, I was impressed considering that it's, you know, low fat and all!
More importantly, the kids actually ate it! They aren't picky generally but getting them to try something new, let alone a casserole, isn't always the easiest thing.
Of course, it goes without saying that Ryun liked it.
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