14 Ingredients
  • Cooking spray or 2 tsp. olive oil
  • 1 cup chopped onion
  • 1 (8-ounce) bone-in chicken breast half, skinned
  • 1/2 teaspoon black pepper, divided
  • 1 (14-ounce) can fat-free, less-sodium chicken broth
  • 1 tablespoon butter
  • 1 (8-ounce) zucchini, halved lengthwise and thinly sliced
  • 1 (8-ounce) yellow squash, halved lengthwise and thinly sliced
  • 2 cups cooked long-grain white rice
  • 1 teaspoon minced fresh rosemary
  • 1 1/2 tablespoons all-purpose flour
  • 1 1/2 cups 2% reduced-fat milk
  • 1/2 cup (2 ounces) grated fresh pecorino Romano cheese, divided
  • 1/4 teaspoon salt
Nutrition
434
22% daily value
4 servings
                                       
                                           
     

Fat

31% 20

Saturated

37% 7

Trans

- 0

Monounsaturated

- 8

Polyunsaturated

- 3

Carbs

13% 40

Carbs (net)

- 37

Fiber

11% 3

Sugars

- 8

Sugars, added

- 0

Protein

48% 24

Cholesterol

23% 68

Sodium

34% 809

Calcium

32% 321

Magnesium

16% 67

Potassium

15% 686

Iron

16% 3

Zinc

18% 2

Phosphorus

56% 390

Vitamin A

13% 115

Vitamin C

20% 18

Thiamin (B1)

33% 0

Riboflavin (B2)

33% 0

Niacin (B3)

53% 9

Vitamin B6

52% 1

Folate equivalent (total)

38% 152

Folate (food)

- 39

Folic acid

- 67

Vitamin B12

36% 1

Vitamin D

392% 59

Vitamin E

3% 0

Vitamin K

3% 4

Sugar alcohols

- 0

Water

- 404
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