Serves 6

Prep time: 10 minutes; Cook time: 30 minutes

 

Ingredients:

2 1/2 cups cooked chicken pieces

3 cups cooked and drained broccoli spears (fresh or frozen)

1 1/2 cups skim milk

3 Tbs cornstarch

2 Tbs butter

2 tsp chicken bouillon

1/2 cup reduced-fat mayonnaise

1 cup shredded low-fat cheddar cheese

2 cups hot cooked brown rice

 

 

Directions:

In a 2-quart casserole, spread the chicken and broccoli pieces.

Make the sauce by whisking the milk and cornstarch and then adding butter, bouillon and stirring over medium heat until thickened. Add mayonnaise and whisk to blend. Add salt and pepper to taste.

 

Pour the sauce over the broccoli and chicken.

Sprinkle cheese over top. Cover and bake 30 minutes. (Option: microwave for 10 minutes instead of baking)

 

Serve over hot cooked rice.

 

Nutritional Information:

Calories Per Serving: 302,   Fat: 12 g (5 g  Saturated Fat), Cholesterol:  52mg, Sodium: 115 mg, Carbohydrates: 6 g, Fiber: 2 g, Protein: 18 g.

 

© 2009, Brookshire Grocery Co.  Nutrient counts are rounded to the nearest whole number.  All dietary and lifestyle changes should be supervised by a physician.

 

Published 02/06/09