1 package microwaveable brown rice to make 1½ cups

3/4 pound boneless, skinless chicken thighs

1 tablespoon olive oil

1 cup sliced onion

1 cup sliced celery

3 crushed garlic cloves

1 tablespoon flour

1 cup unsalted chicken broth

1 cup sliced red bell pepper

1½ cups sliced shiitake mushrooms

¼ teaspoon ground nutmeg

Salt and freshly ground black pepper

2 tablespoons chopped fresh tarragon

2 slices multigrain baguette

Microwave rice according to package instructions. Measure 1½ cups and save remainder for another meal. Set aside. Remove visible fat from the chicken thighs and cut into 2- to 3-inch pieces. Heat oil in a medium-size nonstick skillet. Add chicken and brown about 2 minutes. Turn chicken over and add onion, celery and garlic. Saute 3 minutes. Sprinkle flour over the vegetables and chicken and stir until absorbed. Add chicken broth, red bell peppers, mushrooms and reserved 1½ cups rice. Stir to combine all ingredients. Cook 2 to 3 minutes. Add nutmeg and salt and pepper to taste. Divide between two dinner plates and sprinkle tarragon on top. Serve bread on the side.

Yield: 2 servings.

Per serving: 622 calories (24% from fat),16.5 g fat (3.2 g saturated, 6 g monounsaturated), 156 mg cholesterol, 46 g protein, 70.1 g carbohydrates, 7.3 g fiber, 383 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.”