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Ингредиенты
- 4 whole chicken breasts, split, skinned, and boned (1 pound boneless raw)
- 1 (10 ounce.) pkg. frzn broccoli spears, cooked and liquid removed (2 c. fresh, steamed)
- 2 tbsp. unsalted butter
- 1/4 c. minced onion
- 1/4 c. all-purpose flour
- 1 1/2 c. skim lowfat milk
- 2 tbsp. dry sherry
- 1/8 teaspoon grnd black pepper
- Dash of grnd nutmeg
- 1 1/2 tbsp. Parmesan cheese
Инструкции
- Preheat oven to 400 degrees. Spray non-stick skillet with non-stick cooking spray. Over medium high heat, brown chicken. Arrange broccoli in 8 inch square baking pan. Place chicken in single layer over broccoli. In medium size saucepan over low heat or possibly in double boiler, heat butter. Add in onion and cook, stirring frequently, about 3 min. Stir in flour; cook, stirring constantly, about 1 minute. Gradually add in lowfat milk, sherry, pepper, and nutmeg. Cook, stirring constantly, till thickened and smooth. Pour over chicken and broccoli. Sprinkle with cheese. Bake 20 min or possibly till bubbly. Makes 4 servings, about 3 ounces chicken each. Low in cholesterol.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 205g | |
| Recipe makes 6 servings | |
| Calories 259 | |
| Calories from Fat 116 | 45% |
| Total Fat 13.03g | 16% |
| Saturated Fat 5.2g | 21% |
| Trans Fat 0.11g | |
| Cholesterol 72mg | 24% |
| Sodium 114mg | 5% |
| Potassium 413mg | 12% |
| Total Carbs 10.29g | 3% |
| Dietary Fiber 1.0g | 3% |
| Sugars 4.3g | 3% |
| Protein 23.37g | 37% |
