CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Serves 6
Vegetable oil spray
10 ounces fresh broccoli spears
1 tablespoon acceptable margarine
8 ounces fresh mushrooms, sliced
2 cups Homemade Chicken Broth or low-sodium chicken
broth
1/3 cup nonfat dry milk
3 tablespoons acceptable margarine
1/4 cup flour
1/4 cup sliced green onion
Dash nutmeg
3 tablespoons grated Parmesan cheese
1/4 cup fresh bread crumbs (= slice bread)
3 tablespoons grated Parmesan cheese
2 tablespoons finely chopped parsley
2 cups diced, cooked chicken
Preheat oven to 3750 F. Lightly spray an 11-x-7-inch
baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp. Drop into
ice water to stop cooking. Drain and blot dry on paper
towels. Set aside.
In a medium nonstick skillet over medium heat, melt 1
tablespoon margarine.
Add sliced mushrooms, cover and cook 7 to 9 minutes,
or until mushrooms have released all their juices.
Uncover and increase setting to high. Allow liquid to
evaporate. Set aside.
In a small bowl, combine chicken broth and nonfat dry
milk. Set aside.
In a medium saucepan, melt 3 tablespoons margarine
over medium-high heat.
Stir in flour and cook 1 minute. Add chicken broth
mixture and stir with wire whisk. Bring to a boil,
then add onion, nutmeg and 3 tablespoons Parmesan
cheese. Add cooked mushrooms and set aside.
In a small bowl, combine bread crumbs, 3 tablespoons
Parmesan cheese and parsley. Set aside.
Lay broccoli spears on bottom of prepared pan. Evenly
distribute chicken over broccoli. Pour mushroom sauce
over all. Sprinkle breadcrumb mixture on top. Bake 25
minutes.
Calories: 262
Protein: 22 g
Carbohydrates: 14 g
Total Fat: 13 g
Saturated Fat: 4 g
Polyunsaturated Fat: 3 g
Monounsaturated Fat: 5 g
Cholesterol: 46 mg
Sodium: 336 mg
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