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Chicken And Broccoli In Mushroom Sauce




Source of Recipe


Annie's Kitchen






List of Ingredients



• vegetable oil spray
  
• 10 ounces fresh broccoli spears
  
• 1 tablespoon acceptable margarine
  
• 8 ounces fresh mushrooms sliced
  
• 2 cups low sodium chicken broth
  
• 1/3 cup nonfat dry milk
  
• 3 tablespoons margarine
  
• 1/4 cup flour
  
• 1/4 cup sliced green onion
  
• dash nutmeg
  
• 3 tablespoons grated parmesan cheese
  
• 1/4 cup fresh bread crumbs
  
• 3 tablespoons grated parmesan cheese
  
• 2 tablespoons finely chopped parsley
  
• 2 cups diced cooked chicken
  






Instructions



1. Preheat oven to 350. Lightly spray an 11x7" baking dish with cooking spray.
   
2. Steam broccoli spears until tender-crisp. Drop into ice water to stop cooking. Drain and blot dry with paper towels. Set aside.
   
3. In a medium nonstick skillet over medium heat, melt 1 tablespoon margarine. Add sliced mushrooms, cover and cook 7 to 9 minutes, or until mushrooms have released all their juices.
   
4. Uncover and increase setting to high. Allow liquid to evaporate. Set aside.
   
5. In a small bowl, combine chicken broth and nonfat dry milk. Set aside.
   
6. In a medium saucepan, melt 3 tablespoons margarine over medium high heat. Stir in flour and cook 1 minute.
   
7. Add chicken broth mixture and stir with a wire whisk. Bring to a boil, then add onion, nutmeg and 3 tablespoons parmesan cheese. Add cooked mushrooms and set aside.
   
8. In a small bowl, combine bread crumbs, 3 tablespoons parmesan cheese and parsley. Set aside.
   
9. Lay broccoli spears on bottom of prepared baking dish.
   
10. Evenly distribute chicken over broccoli.
    
11. Pour mushroom sauce over all.
    
12. Sprinkle bread crumb mixture on top.
    
13. Bake 25 minutes.
    
14. Makes 6 servings at 5 points each.
    
15. Calories: 232
    Protein: 22 g
    Carbohydrate: 14 g
    Total Fat: 8 g
    Saturated Fat: 4 g
    Polyunsaturated Fat: 3 g
    Monounsaturated Fat: 5 g
    Cholesterol: 46 mg
    Sodium: 336 mg
    Fiber: 2 g