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Ингредиенты
- 1 pkt Frzn broccoli, minced
- 1 Tbsp. Margarine + 1 ts margarine
- 1 c. Onions, finely minced
- 8 ounce Skinned chicken, cooked cubed
- 4 x Large eggs,
- 2/3 c. Nonfat lowfat milk pwdr,
- 1 1/4 c. Water,
- 1/4 c. Flour,
- 1/4 tsp Salt, or possibly to taste
- 1/8 tsp Pepper,
- 1 tsp Baking pwdr,
- 2 tsp Wotcestershire sauce,
- 4 ounce Cheddar cheese, grated
Инструкции
- Cook brocolli according to package, but for only half the specified time. Drain, place in an 8 inch square pan which has been sprayed with a nonstick cooking spray. In a small saucepan, heat margarine, cook onions till tender, about 10 min. Spoon onions over broccoli.
- Spread chicken proportionately over. Preheat oven to 350. In blender, combine Large eggs, dry lowfat milk, water, flour, salt, pepper, baking pwdr and worcestershire sauce. Blend till smooth, pour over chicken. Sprinkle with cheese, bake uncovered 30 min till top is brown and mix is set. Let stand 5 min before serving.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 368g | |
| Recipe makes 4 servings | |
| Calories 356 | |
| Calories from Fat 183 | 51% |
| Total Fat 20.59g | 26% |
| Saturated Fat 9.25g | 37% |
| Trans Fat 0.0g | |
| Cholesterol 268mg | 89% |
| Sodium 470mg | 20% |
| Potassium 585mg | 17% |
| Total Carbs 18.29g | 5% |
| Dietary Fiber 3.3g | 11% |
| Sugars 5.73g | 4% |
| Protein 25.63g | 41% |
