Creamy Curried Chicken-and-Rice Casserole

1 cup rice (try brown for an added fiber boost) 
2 tsp canola (or corn) oil 
1 cup chopped onion 
2 tsp curry powder 
3/4 tsp salt 
1/4 cup all-purpose flour 
2 cups skim milk 
2 cups thawed frozen peas 
4 carrots, peeled and chopped in 1/4-inch pieces 
1 red bell pepper, cored, seeded and chopped in 1/4-inch pieces 
1 tbsp fresh lemon juice 
2 cups chopped cooked chicken breast (or a 10-oz package cooked chicken breast) 
1/2 cup cilantro, chopped 
Vegetable-oil cooking spray 

Cook rice as directed on package. Preheat oven to 400°F. Over medium-high heat, sauté onion, curry, and salt in oil for 3 minutes. Stir in flour. Whisk in milk 1/4 cup at a time. Bring liquid to a boil and immediately reduce the heat and continue cooking, whisking frequently for another 6 minutes or until the sauce thickens. Combine sauce, cooked rice, peas, carrots, red pepper, lemon juice, chicken, and cilantro. Coat an 8" x 8" baking dish with cooking spray; transfer mixture to baking dish. Cover with foil and bake 20 minutes. Remove foil and bake 10 minutes longer. 

Read More http://www.epicurious.com/recipes/food/views/Creamy-Curried-Chicken-and-Rice-Casserole-230172#ixzz2IqMsdLQs