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Chicken and Rice Casserole

Chicken and Rice is a quick and easy meal that comes together in under 20 minutes. I’m sharing all the keys to success that will make this one a family-favorite.

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Fruit-topped English muffins

Preparation time: 10 minutes 















1 whole wheat English muffin, split into halves
1 small banana (6 inches), cut in half crosswise then lengthwise
1 container (6 ounces) nonfat, artificially sweetened piña colada yogurt
1/4 cup crushed pineapple canned in juice, drained before measuring
1/2 cup sliced fresh strawberries


Toast the English muffin halves. Place each on a serving plate and top each with 2 slices banana, half the yogurt, half the pineapple, and half the strawberries. Serve while English muffins are still warm.


Nutrition Facts

Per Serving:
  Calories: 181
  Carbohydrate: 36 g
  Protein: 7 g
  Fat: 1 g
  Saturated fat: <1 g
  Sodium: 276 mg
  Fiber: 4 g
 
Exchanges per serving: 1 starch, 1 fruit, 1/2 skim milk 
Carbohydrate choices: 2 1/2

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