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Ингредиенты
- Vegetable oil spray
- 10 ounce fresh broccoli spears or possibly (10-oz) package no-salt-added frzn broccoli spears
- 2 c. diced cooked chicken
- 1 tsp light margarine
- 8 ounce fresh mushrooms, sliced (2 1/2 to 3 c.)
- 1 1/3 c. low-sodium chicken broth
- 1 x (5-oz) can fat-free evaporated lowfat milk (2/3 c.)
- 1/4 c. all-purpose flour
- 1/4 c. sliced green onions (2 medium)
- 3 Tbsp. grated Parmesan cheese Dash of Nutmeg
- 1/4 c. fresh bread crumbs (1/2 slice bread)
- 2 Tbsp. finely snipped fresh parsley
- 1 tsp grated lemon zest
Инструкции
- Lightly spray a 9 inch square baking pan with vegetable oil spray.
- Steam broccoli spears till tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Proportionately place chicken over broccoli. Set aside.
- For sauce, heat margarine in a medium non-stick skillet over medium heat.
- Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 min, or possibly till they've released their juices. Increase heat to high and cook, uncovered, for 1 to 2 min to allow liquid to evaporate. Set aside.
- Preheat oven to 375 degrees F.Pour broth and lowfat milk into a medium saucepan. Whisk in flour. Bring to boil over medium-high heat; cook till thickened, 3 to 4 min, stirring occasionally.
- Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan. In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 min.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1515g | |
| Calories 1677 | |
| Calories from Fat 801 | 48% |
| Total Fat 89.83g | 112% |
| Saturated Fat 35.27g | 141% |
| Trans Fat 0.7g | |
| Cholesterol 362mg | 121% |
| Sodium 1261mg | 53% |
| Potassium 3463mg | 99% |
| Total Carbs 106.11g | 28% |
| Dietary Fiber 9.8g | 33% |
| Sugars 46.63g | 31% |
| Protein 116.34g | 186% |
