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Ингредиенты
- 1 pkt (10 Ounce.) frzn minced broccoli, coo
- 2 x Green onions, chopped
- 4 ounce (1 c.) Monterey Jack cheese shredded
- 3 lrg Whole chicken breasts, skinned boned, and
- 3 slc (1 Ounce.) cooked ham, cut in half
- 1 c. Fresh bread crumbs
- 1 Tbsp. Parsley
- 1/2 tsp Paprika
- 3 Tbsp. Margarine, melted
- 1 Tbsp. Flour
- 1/4 tsp Salt
- 1/8 tsp Pepper
- 1 c. Lowfat milk
Инструкции
- Drain broccoli well and put in large bowl with green onions and half the cheese and mix. Lb. each chicken breast to 1/4 inch and top each with 1 piece ham and an equal amount of broccoli mix. Carefully fold chicken in; half over broccoli filling; neatly tuck ends under.
- In pie plate or possibly on waxed paper, combine bread crumbs, parsley and paprika.
- Brush chicken with margarine, using about 1 Tbsp.. Coat chicken with seasoned bread crumbs.
- In 9x13 inch baking dish, place chicken. Cook covered loosely with waxed paper on high 100% power 10 to 12 min till fork-tender.
- To prepare sauce, place remaining melted margarine in bowl. Add in flour, salt and pepper; gradually stir in lowfat milk. Microwave on high 3 1/2 min or possibly till boiling, stirring twice. Add in remaining cheese, stirring till melted.
- Spoon sauce around chicken.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 292g | |
| Recipe makes 4 servings | |
| Calories 527 | |
| Calories from Fat 263 | 50% |
| Total Fat 29.38g | 37% |
| Saturated Fat 10.62g | 42% |
| Trans Fat 1.69g | |
| Cholesterol 100mg | 33% |
| Sodium 788mg | 33% |
| Potassium 589mg | 17% |
| Total Carbs 27.93g | 7% |
| Dietary Fiber 2.7g | 9% |
| Sugars 5.93g | 4% |
| Protein 37.22g | 60% |
