Servings: 6
Prep Time: 15 Min.
Cook Time: 1 Hr. 5 Min.

+ 1 c. brown rice, long-grain, regular, dry
+ 1 Tbsp. canola oil
+ 1/4 c. low-sodium chicken broth
+ 3/4 c. fresh celery
+ 1 c. fresh onions, peeled, diced
+ 1 1/4 c. fresh carrots, peeled, shredded
+ 1 1/2 tsp. curry powder
+ 1 tsp. garlic powder
+ 1/2 tsp. ground black pepper
+ 3/4 tsp. salt
+ 1/2 c. low-fat plain yogurt
+ 2 c. cooked fajita chicken strips, diced 1-in. (12 oz)

1. Preheat oven to 400°F.
2. Combine brown rice and 2 1/2 cups water in large pot and bring to a boil. Turn heat down to low. Cover and cook until water is absorbed, about 30-40 minutes. Fluff with a fork. Set aside. A rice cooker may be used with the same quantity of brown rice and water.
3. In a large pan, heat canola oil and chicken broth over medium heat for 2-3 minutes. Add celery, onions, and carrots. Cook an additional 5-7 minutes or until vegetables are tender.
4. In a large mixing bowl, combine curry powder, garlic powder, pepper, salt, and yogurt. Add vegetables, brown rice, and chicken. Mix well.
5. Pour mixture into a 9 x 9-in. nonstick baking pan. Bake uncovered at 400 °F for 15 minutes. Heat to an internal temperature of 165°F or higher for at least 15 seconds (use a food thermometer to check the internal temperature). Serve hot.

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Calories: 220;   Total Fat: 6g;   Saturated Fat: 1g;   Cholesterol: 51mg;   Total Carbs: 26g;   Fiber: 3g;   Protein: 14g;   Sodium: 564mg;