6 Servings
vegetable oil spray
10 ounces broccoli
1 tablespoon margarine
8
ounces mushrooms, sliced
2 cups chicken broth
1/3 cup lowfat powdered milk
3
tablespoons margarine
1/4 cup flour
1/4 cup sliced green onions
dash nutmeg
3
tablespoons grated Parmesan cheese
1/4 cup bread crumbs
3 tablespoons grated
Parmesan cheese
2 tablespoons finely chopped parsley
1 pound diced cooked chicken
breast
Preheat oven to 375F. Lightly spray an 11 x 7 inch baking pan with vegetable
oil. Steam broccoli spears until tender crisp, then plunge into ice water to stop
cooking. Drain and blot dry on paper towels. Set aside. In a 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 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
grated Parmesan cheese. Add cooked mushrooms and set aside. In a small bowl, combine
bread crumbs, 3 tablespoons grated Parmesan cheese and parsley. Set aside. Arrange
broccoli spears on the bottom of prepared pan. Evenly distribute chicken over broccoli.
Pour mushroom sauce over all. Sprinkle bread crumb mixture on top. Bake 25 minutes.
Amount Per Serving
Calories 321 Calories from Fat 148
Percent Total Calories
From:
Fat 46% Protein 34% Carb. 20%
Nutrient Amount per Serving Value
Total Fat 16 g 25%
Saturated Fat 4 g 22%
Cholesterol 56 mg 19%
Sodium 818 mg 34%
Total Carbohydrate 16 g 5%
Dietary Fiber 1 g 4%
Sugars 0 g
Protein 27 g
Vitamin A 25% Vitamin C 78% Calcium 0% Iron 13%
