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Healthy Exchanges

A Guide to Posting in Your SparkTeam Forum

  FORUM:   Recipes
TOPIC:   Layered Broccoli -Chicken Casserole 


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SKYBOYSMOM
Posts: 1,152
6/3/08 10:35 A

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Layered Broccoli-Chicken Casserole

Cooking on the Go, pg 42

1 cup (3 oz) uncooked Minute Rice
1 cup chopped onion
1 (16 oz) pkg frozen chopped broccoli
1 (5 oz) can Hormel 97% fat free breast of chicken, packed in water, drained and flaked
3/4 cup (3 oz) shredded Kraft reduced fat Cheddar cheese
1 (10 3/4 oz) can Healthy Request Cream of 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 rice in bottom of prepared cake pan. Sprinkle onion over rice. Layer frozen broccoli, chicken and Cheddar cheese over onion. In a small bowl, combine chicken 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.

Serves 6 - Each serving equals:

HE: 1 1/2 Pr, 1 1/2 Ve, 1/2 Br, 1/4 Sl, 17 OC

169 Calories, 5 gm Fa, 13 gm Pr, 18 gm Ca, 479 mg So, 199 mg Cl, 3 gm Fi

Diabetic: 1 1/2 Mt, 1 Ve, 1 St



 
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