2 c. chicken broth
2 c. brown rice
2 1/2 c. chopped broccoli
3 tbsp. butter
3 tbsp. flour
1 1/2 tsp. salt
Dash pepper
2 c. 2% milk
2 c. cubed chicken or turkey
1/2 c. sliced mushrooms
1/4 c. toasted slivered almonds

In a saucepan, bring chicken broth to a boil; add rice. Cook until tender. Meanwhile, cook broccoli just until tender. (Do not overcook - broccoli should retain a bright green color.) Drain well.

In a saucepan, melt butter. Stir in flour, salt and pepper. Add milk. Cook and stir until thickened and bubbly. Stir in chicken, cooked rice, drained broccoli and mushrooms. Put in 2-quart casserole dish. Bake, covered, at 350 degrees for 30-35 minutes. Sprinkle with almonds. Serves 6.

Per Serving: Calories 430; Protein 24.2 gms; CHO 48.4 gms; Total Fat 16.5 gms; Cholesterol 45 mg; Sodium 1379 mg.

Diabetic Exchanges: Meat - 2; bread - 2; vegetable - 1; milk - 1/2; fat - 2.