Butter-flavored cooking spray 1 cup frozen seasoning vegetables (onion, peppers, celery and parsley) 1 teaspoon minced garlic 2 1/3 cups water 1 box (6 ounces) long grain and wild rice blend 1 small tomato, chopped 1 can (4 ounces) diced green chilies 12 boneless, skinless chicken breasts (4 ounces each) 1 large jalapeno pepper, minced 1 package (8 ounces) reduced-fat Monterey jack cheese, shredded 2 cups fat-free sour cream 1 tablespoon light ranch salad dressing 1/4-1/2 cup chopped fresh cilantro 2 tablespoon fat-free milk 1 1/2 cups salsa
1. Preheat oven to 350° F. Spray a 9- x 13-inch baking dish with butter-flavored cooking spray. 2. Spray a large skillet with butter-flavored cooking spray. Saute seasoning vegetables 3-5 minutes or until onion is clear. Add garlic and saute 1 minute. Transfer to a small bowl. 3. Add water to skillet; bring to a boil. Cook rice according to package directions without added fat. Add sauteed vegetables, tomato and green chilies. 4. Flatten each chicken breast to 1/4-inch thickness. Top each with 1/3 cup rice mixture. Fold sides of chicken over rice. Roll up and secure with toothpicks. Bake 35-40 minutes. Remove from oven. Sprinkle with jalapeno and cheese. Bake 3 minutes longer or until cheese is melted. 5. Combine sour cream, salad dressing, cilantro and milk in a small bowl. Serve chicken with approximately 3 tablespoons sauce and salsa.