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Ингредиенты
- 2 (8 ounce.) Packages frzn broccoli spears
- 1/2 c. grated Parmesan cheese
- 2 c. cubed chicken or possibly turkey
- 1 c. cooked rice
- 2 tbsp. butter
- 2 tbsp. flour
- 1 c. lowfat milk
- 1 tbsp. lemon juice
- 1 (8 ounce.) carton lowfat sour cream
- Salt and pepper to taste
Инструкции
- Cook broccoli according to package directions; drain. Arrange broccoli in 12 x 7 1/2 x 2 inch baking dish. Sprinkle with 1/2 Parmesan cheese. Top with chicken. Spoon over cooked rice.
- Heat butter. Blend into flour. Add in lowfat milk, cook and stir till bubbly. Cook 2 min more. Remove from heat. Stir in lemon juice; mix in lowfat sour cream. Pour sauce proportionately over chicken. Sprinkle with remaining cheese. Bake 400 degree oven for 15-18 min. 6 servings. Can use Cheddar cheese on top in place of Parmesan cheese. 6 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 222g | |
| Recipe makes 6 servings | |
| Calories 335 | |
| Calories from Fat 199 | 59% |
| Total Fat 22.42g | 28% |
| Saturated Fat 10.84g | 43% |
| Trans Fat 0.0g | |
| Cholesterol 79mg | 26% |
| Sodium 256mg | 11% |
| Potassium 388mg | 11% |
| Total Carbs 16.15g | 4% |
| Dietary Fiber 1.4g | 5% |
| Sugars 4.38g | 3% |
| Protein 17.66g | 28% |
