Makes 6 servings
Ingredients
- Vegetable oil spray
- 10 ounces fresh broccoli spears (or 10-ounce package frozen)
- 2 cups diced, cooked chicken
- For Sauce:
- 1 teaspoon light margarine
- 8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
- 1-1/3 cups Chicken Broth
- 5-ounce can fat-free evaporated milk (2/3 cup)
- 1/4 cup all-purpose flour
- 1/4 cup sliced green onions
- 3 tablespoons grated Parmesan cheese
- Dash of nutmeg
- For Topping:
- 1/4 cup fresh bread crumbs (or 1/2 slice bread)
- 2 tablespoons finely snipped fresh parsley
- 1 teaspoon grated lemon zest
Directions
- Lightly spray a 9-inch square baking pan with vegetable oil spray;
- Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking;
- Drain and blot dry on paper towels; Arrange in baking pan;
- Evenly place chicken over broccoli;
- Set aside;
- For sauce, heat margarine in a medium nonstick skillet over medium heat;
- Swirl to coat bottom;
- Cook mushrooms, covered, for 7 to 9 minutes, until they've been released of their juices;
- Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate;
- Set aside;
- Preheat oven to 375°;
- Pour broth and milk into a medium saucepan;
- Whisk in flour;
- Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally;
- Stir in green onions, Parmesan, nutmeg, and mushrooms;
- Pour over chicken in baking pan;
- In a small bowl, combine topping ingredients;
- Sprinkle over casserole;
- Bake for 25 minutes.
Calories: 165
Protein: 18 grams
Sodium: 150 mg
Fat: 5 grams
Carbohydrates: 12 grams
Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
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