2 tbsp. diet butter
2 skinless & boneless chicken breasts, 8 oz. each
1 (10 oz.) pkg. frozen spinach, thawed & drained
1 c. cooked rice (preferably brown rice)
1/4 tsp. nutmeg
2 tbsp. grated Parmesan cheese

1 c. evaporated skim milk
1 tbsp. diet butter
Dash garlic powder
1 tsp. minced parsley
Freshly ground black pepper to taste
1/4 c. grated Parmesan or Romano cheese
2 tbsp. flour

To make sauce, heat skim milk in a saucepan over medium heat. Do not burn or scald milk. Add the butter, garlic, parsley and pepper. While stirring constantly with a wire whisk, gradually add the cheese and then the flour. Reduce the heat to low, stirring frequently. Cook for about 10 minutes, until sauce thickens enough to coat a spoon. Transfer to gravy boat when ready to serve.

To make chicken, in a large non-stick skillet, place butter over medium heat to melt. Place chicken in pan and cook 4 to 5 minutes on each side until browned. Remove chicken from pan and cut in diagonal slices 1" thick.

In a saucepan, combine spinach, rice, nutmeg and Parmesan cheese. Heat 3 to 4 minutes until warm. Spread spinach mixture evenly on 4 plates. Distribute chicken slices equally on top of spinach.