Creamy Curried Chicken-And-Rice Casserole

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1 cup rice (try brown for an added fiber boost)

2 teaspoons canola (or corn) oil

1 cup chopped onion

2 teaspoons curry powder

3/4 teaspoon 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 tablespoon 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

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