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Chicken Broccoli Skillet serves 4
From Strong Bones cookbook
8 oz. skinned and bones uncooked chicken breast, cut into 20 small pieces
1/2 cup chopped onion
1/2 cup (one 2.5 oz jar) sliced mushrooms, drained
3 cups frozen cut broccoli, slightly thawed
1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup
1/3 cup Carnation n/f dry milk powder
1/4 cup water
1 tsp dried parsley flakes
1/4 tsp. lemon pepper
2 cups hot cooked rice
In a large skillet sprayed with butter flavored cooking spray, saute chicken and onion for 5 min. stirring occasionally. Add mushrooms and broccoli. Mix well to combine. Continue cooking for 5 min. stirring occasionally. In a medium bowl, combine chicken soup, dry milk powder, water, parsley flakes and lemon pepper. Add soup mixture to chicken mixture. Mix gently to combine. Lower heat, cover and simmer for 10 min. stirring occasionally. For each serving, place 1/2 cup ht rice on a plate and spoon about 1 cup chicken mixture over top.
HINTS: 1 1/3 cups uncooked rice usually cooks to abut 2 cups.
Thaw broccoli by placing in a colander and rinsing under hot water for two min.
Each serving equals:
HE: 2 veg, 1 1/2 protein, 1 bread, 1/4 skim milk, 1/2 slider, 5 opt calories
276 calories, 4g fat, 25g protein, 34g carbo, 477mg sodium, 123mg calcium, 3g fiber
Diabetic: 2 veg, 1 1/2 meat, 1 1/2 starch
Ann in San Diego