Chicken and Rice With Sauce

Yield: 4 servings

1 small chicken or enough of your favorite chicken parts to feed 4

1 cup uncooked rice

2 tablespoons butter

2 tablespoons all-purpose flour

1 cup milk

1 cup chicken broth

Salt

¼ teaspoon black pepper

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1 egg yolk, beaten

1 teaspoon lemon juice

Chopped parsley

1. Cook chicken using your favorite method; make sure the meat remains moist when finished. Cut into small pieces. Cook the rice according to the directions on the package.

2. Meanwhile, melt the butter in a medium pan over medium heat. Add the flour and cook, stirring constantly, until the mixture begins to bubble. Gradually add the milk and chicken broth and cook until smooth and thickened, stirring constantly. Add salt to taste and pepper. Just before removing from heat, add the egg yolk and lemon juice, stirring rapidly.

3. If necessary, reheat the chicken in a little of the sauce. Serve with the chicken in the sauce in the middle of a platter surrounded by rice, with parsley sprinkled on top.

Per serving: 387 calories; 17g fat; 5g saturated fat; 67mg cholesterol; 27g protein; 41g carbohydrate; 3g sugar; 1g fiber; 277mg sodium; 93mg calcium.