1 tablespoon slivered almonds -- or more

4 ounces brown and wild rice -- in a box such as

Uncle Ben's Chicken and Herb 1/4 cup instant rice -- additional

2 cups water

1 teaspoon Butter Buds? -- dissolved in

1 tablespoon hot water

2 green onions -- trim and dice

--+-- 1 cup sliced okra

1 teaspoon Cre-ole' Spice Blend

5 ounces boned and skinned chicken breast halves

olive oil spray freshly ground black pepper 3/4 cup fresh orange juice

2 tablespoons mole chili pepper sauce

1/2 cup chopped fresh cilantro -- approximate

2 tablespoons plain lowfat yogurt

1/4 cup nonfat parmesan cheese -- grated

2 each nonfat flour tortillas -- warmed

lime slices -- or wedges 1 1/2 cups mixed salad greens

Warm a sauce pan and roast the almonds for about 3 minutes. Add rice mix with seasoning package, additional fast cooking white rice, water, 1 tablespoon of butter substitute or a diet margarine. Bring to a boil; reduce heat, add the green onions, cover and simmer about 15 minutes. Add the sliced okra: position the okra so that it is covered by the rice and its cooking liquid. Season with the Cre-ole blend. Continue to cook for another 7 minutes; adjust heat as necessary to puff the rice without overcooking the okra.

Juice one orange and stir in the commercial Mole' paste made with ancho, etc. Set aside.

Slice the chicken breast to cut 4 medallion-sized pieces. Heat a ridged griddle or skillet over high. Remove pan from heat and lightliy spray surface. Return to the burner and sear chicken well on one side. Season with freshly ground black pepper and sear the other side. (about 3 minutes first side, and 1-1/2 minutes on the second). Add the orange juice and mole mixture to the pan; reduce the liquid to a sauce and occasionally ladle the sauce over the meat to keep it moist. Sprinkle with chopped cilantro, quantity to taste.

Remove the rice mixture from the heat and add chopped cilantro to taste. Then stir in the yogurt and the parmesan cheese; taste and season to taste.

Serve rice along side the chicken; drizzle the chicken with the sauce. Also puddle some sauce on the plate for dipping with the tortilla. Garnish with lime, more cilantro, more fresh pepper. Goes well with a plain crisp salad with fresh lime.

475 CALS, 11.1% CFF OR 5.8 G FAT

The mole linked to barbecue sauce for euivalent nutrition. Mole contains ancho peppers, vegetables oil, toasted bread (crumbed), sugar, chocolate, sesame seed and/or nuts (ground) and salt, pepper, and dried herbs and spices to taste; such as oregano, cinnamon, etc.

Cooksnote: Slice the okra. Blanch in boiling water for about 1 minute. Drain and shock in ice water.