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Ингредиенты
- 2 (10 ounce.) Packages frzn broccoli spears
- 1/2 c. shredded cooked chicken or possibly 2 c. cubed chicken
- Salt and pepper
- 1 c. cooked rice
- 2 tbsp. butter
- 2 tbsp. all-purpose flour
- 1 c. lowfat milk
- 1 tbsp. lemon juice
- 1 c. dairy lowfat sour cream
Инструкции
- Cook broccoli according to package directions; drain. Arrange in 11 x 7 x 1 1/2 inch baking dish. Sprinkle with half the shredded Parmesan cheese; top with chicken. Season with salt and pepper; spoon on cooked rice.
- Prepare a medium white sauce: Heat butter in saucepan over low heat. Blend in flour; add in lowfat milk all at once. Cook over medium heat, stirring constantly, till mix thickens and bubbles; remove from heat.
- Stir in lemon juice; gently mix in lowfat sour cream and pour over chicken in casserole. Sprinkle with remaining Parmesan cheese. Bake in warm oven 400 degrees for 15 to 20 min or possibly till lightly browned. Serves 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 279g | |
| Recipe makes 4 servings | |
| Calories 327 | |
| Calories from Fat 187 | 57% |
| Total Fat 21.19g | 26% |
| Saturated Fat 11.59g | 46% |
| Trans Fat 0.0g | |
| Cholesterol 63mg | 21% |
| Sodium 157mg | 7% |
| Potassium 508mg | 15% |
| Total Carbs 24.88g | 7% |
| Dietary Fiber 2.5g | 8% |
| Sugars 6.78g | 5% |
| Protein 10.97g | 18% |
