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Layered Broccoli Chicken Casserole*




Source of Recipe


Joanna Lund


List of Ingredients




LAYERED BROCCOLI-CHICKEN CASSEROLE

1 CUP [3 OUNCES] UNCOOKED MINUTE RICE
1 CUP CHOPPED ONION
1[16OUNCE] PACKAGE FROZEN CHOPPED BROCCOLI
1[5 OUNCE] CAN HORMEL 97% FAT FREE BREAST OF CHICKEN,PACKED IN WATER, DRAINED AND FLAKED
3/4 CUP [3OUNCE] SHREDDED KRAFT RE-DUCED FAT CHEDDAR CHEESE
L [10 3/4 OUNCE] CAN HEALTHY REQUEST CREAMEOF CHICKEN SOUP
1/2 CUP SKIM MILK

PREHEAT OVEN TO 350 DEGREES. SPRAY A 9-BY-9 INCH CAKE PAN WITH BUTTER-FLAVORED COOKING SPRAY. SPREAD UNCOOKED INSTANT IN BOTTOM OF PREPARED CAKE PAN. SPRINKLE ONIONS OVER RICE. LAYER FROZEN BROCCOLI,CHICKEN, AND CHEDDAR CHEESE OVER ONIONS. IN A SMALL BOWL, COMBINE CHILCKEN SOUP AND SKIM MILK. EVENLY POUR MIXTURE OVER TOP. COVER AND BAKE FOR 30 MINUTES. UNCOVER AND CONTINUE BAKING FOR 15 MINUTES. PLACE CAKE PAN ON A WIRE RACK AND LET SET FOR 5 MINUTES. DIVIDE INTO 6 SERVINGS.


HE: 1 1/2 PROTEIN,1 1/3 VEGETABLE, 1/2 BREAD, 1/4 SLIDER, 17 0PTIONAL COLORIES

169 CALORIES, 5GM FAT, 13GM PROTEIN,18GM CARBOHYDRATE, 470MG SODIUM, 199MG CALCIUM, 3GM FIVER

DIABETIC: 1 1/2 MEAT, 1 VEGETABLE, 1 STARCH


Recipe