This is one I'm making tonight to go along with dinner!
1/4 cup all-purpose flour
1 large onion, chopped
1 large green pepper, chopped
2 celery ribs, chopped
3 green onions, chopped
3 garlic cloves, minced
2 teaspoons canola oil
2 cups water
2 cans reduced-sodium chicken broth
2 cups cooked brown rice
2 cups cubed cooked chicken breast
1 can petite diced tomatoes ( I sometimes use the no salt ones)
1 teaspoon dried oregano
1 teaspoon dried thyme
1 bay leaf
3/4 teaspoon salt (I will only use about 1/4) and if it is tasty enough use none next time,,,,,,
In a small nonstick skillet, brown flour over medium-high heat; set aside. In a dutch oven or soup kettle, saute the onion, green pepper, celery, green onions and garlic in oil until tender; stir in flour until blended. Stir in the remaining ingredients; bring to a boil. Reduce heat; simmer, uncovered for 15 minutes. Discard the bay leaf.
Yield: 7 servings.
One serving (1-1/2 cups) equals 197 calories, 3 g fat(1g sat.), 34mg cholesterol, 682mg sodium (less if you use no salt tomatoes and don't add all the salt),
25g carb, 3g fiber, 17g protein!
Hope you like it!! Happy Cooking,,,,, Cuddles 
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