Chicken & Broccoli in Mushroom Sauce

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

© Michelle Anderson 2005 - 2015