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4 servings @ 1 1/4 c. each = 337 calories per serving
Cooking spray
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
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