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Healthy Exchanges

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  FORUM:   Recipes
TOPIC:   Chicken Broccoli-Corn Casserole 


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ANNINSD
Posts: 5,804
2/20/11 4:12 P

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Chicken Broccoli-Corn Casserole serves 6
From Cooking Healthy Across America

3 cups frozen cut broccoli, thawed
1 cup frozen whole kernel corn, thawed
2 full cups (12 oz) diced cooked chicken breast
1 (10 3/4oz) can healthy Request Cream of Chicken Soup
1 cup (one 8 oz can) cream style corn
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/8 tsp. black pepper
10 Ritz Reduced Fat crackers, made into crumbs

Preheat oven to 350 degrees. Spray and 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine broccoli, whole kernel corn, and chicken. Add chicken soup, cream style corn, onion flakes, parsley flakes and black pepper. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Lightly spray top with butter flavored cooking spray. Bake for 35 - 40 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

HINT: Thaw broccoli and whole kernel corn by placing in a colander and rinsing under hot water for one minute.

If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

A self seal sandwich bag works great for crushing crackers.

Each serving equals:
HE: 2 protein, 1 bread, 1 vegetable, 1/4 slider, 10 optional calories

232 Calories, 4g fat, 23g protein, 26g carbo, 428gm sodium, 64mg calcium 4g fiber

Diabetic: 2 meat, 1 1/2 starch/carbo, 1 vegetable



Ann in San Diego


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PINECROFT
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6/8/08 8:20 P

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Thanks Ann! Will still have to try it soon!
Carol

Carol @ Pinecroft


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ANNINSD
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6/8/08 8:14 P

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Me to Carol.

Correction: Calorie count for Chicken Broccoli Corn Casserole should be 232 calories

Ann

Ann in San Diego


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PINECROFT
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6/8/08 5:31 P

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This sounds delicious. Please check calories--if only 22 I will start living on it!

Carol @ Pinecroft


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ANNINSD
Posts: 5,804
6/8/08 4:20 P

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Chicken Broccoli-Corn Casserole serves 6
From Cooking Healthy Across America

3 cups frozen cut broccoli, thawed
1 cup frozen whole kernel corn, thawed
2 full cups (12 oz) diced cooked chicken breast
1 (10 3/4oz) can healthy Request Cream of Chicken Soup
1 cup (one 8 oz can) cream style corn
1 tsp. dried onion flakes
1 tsp. dried parsley flakes
1/8 tsp. black pepper
10 Ritz Reduced Fat crackers, made into crumbs

Preheat oven to 350 degrees. Spray and 8 x 8 baking dish with butter flavored cooking spray. In a large bowl, combine broccoli, whole kernel corn, and chicken. Add chicken soup, cream style corn, onion flakes, parsley flakes and black pepper. Mix well to combine. Spread mixture into prepared baking dish. Evenly sprinkle cracker crumbs over top. Lightly spray top with butter flavored cooking spray. Bake for 35 - 40 min. Place baking dish on a wire rack and let set for 5 min. Divide into 6 servings.

HINT: Thaw broccoli and whole kernel corn by placing in a colander and rinsing under hot water for one minute.

If you don't have leftovers, purchase a chunk of cooked chicken breast from your local deli.

A self seal sandwich bag works great for crushing crackers.

Each serving equals:
HE: 2 protein, 1 bread, 1 vegetable, 1/4 slider, 10 optional calories

22 Calories, 4g fat, 23g protein, 26g carbo, 428gm sodium, 64mg calcium 4g fiber

Diabetic: 2 meat, 1 1/2 starch/carbo, 1 vegetable


Ann in San Diego


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