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Ингредиенты
- 2 whl skinless boneless chicken breast (2 lbs.) cooked sliced 2 c.
- 1 lb broccoli cut up
- 1 Tbsp. corn oil margarine
- 3 Tbsp. flour
- 3/4 c. nonfat chicken broth
- 1/2 c. skim lowfat milk
- 1/4 tsp salt
- 1 dsh garlic pwdr
- 1 dsh fresh grnd black pepper
- 1 c. tofu
- 1 Tbsp. corn oil
- 1 Tbsp. lemon juice
- 1/2 tsp curry pwdr
- 1/2 c. nonfat cheddar cheese grated
- 1/4 c. bread crumbs
Инструкции
- Steam broccoli till crisp tender, 5 min. Arrange chicken breast slices and broccoli in ungreased dish .Heat corn oil margarine in saucepan or possibly microwave dish. Stir in flour and cook for 1 minute. Mix chicken broth and lowfat milk together and gradually add in to flour mix, stirring and cook till thick and boiling.. Pour sauce into blender. Add in salt, garlic pwdr, black pepper, Tofu, corn oil, lemon juice and curry pwdr. Blend till smooth. Pour back into saucepan or possibly Microwave dish and add in grated cheese. Pour over chicken and broccoli. Top with bread crumbs. Bake at 350 F. for 30 min or possibly till bubbly and lightly browned on top.
- Serves 8.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 131g | |
| Recipe makes 8 servings | |
| Calories 123 | |
| Calories from Fat 51 | 41% |
| Total Fat 5.76g | 7% |
| Saturated Fat 2.2g | 9% |
| Trans Fat 0.01g | |
| Cholesterol 16mg | 5% |
| Sodium 220mg | 9% |
| Potassium 261mg | 7% |
| Total Carbs 8.93g | 2% |
| Dietary Fiber 1.3g | 4% |
| Sugars 2.07g | 1% |
| Protein 9.26g | 15% |
