Chicken and Broccoli Bake

Ingredients

• 1 pound frozen chopped broccoli, thawed
• 1 cup finely chopped onions
• 1 clove fresh garlic, minced
• ¼ tsp freshly ground black pepper
• 1 cup cubed cooked white chicken meat without skin
• 1 (8-ounce) can sliced water chestnuts
• ½ cup fat free sour cream
• 2 Tbsp fat free milk
• 1 cup shredded lowfat mozzarella cheese

• Directions

  1. Place the broccoli in a baking dish with the onions, garlic, and pepper, spreading out the ingredients to cover the surface of the dish
  2. Cover tightly and microwave on high until the vegetables are crisp-tender, about 3 to 4 minutes
  3. Arrange the chicken and water chestnuts evenly on top of the broccoli.
  4. Cover with wax paper and microwave on high for 3 minutes
  5. In a small mixing bowl, stir the sour cream and milk together; pour evenly over the contents of the baking dish
  6. Sprinkle with the cheeses and paprika
  7. Cover with wax paper again and microwave on medium-high (70%) until the cheeses are melted, 3-5 minutes

  Nutritional Facts

  • Serving Size: 1½ cups
  • Servings Per Recipe: 4
  • Amount per serving
    • Calories: 232
    • Sodium: 477 mg
    • Total Fat : 6 g
    • Calcium: 440 mg
    • Saturated Fat: 3 g
    • Magnesium: 51 mg
    • Cholesterol: 41 mg
    • Potassium: 556 mg
    • Carbohydrates: 21 g
    • Fiber: 5 g

  Recipe Courtesy: National Heart, Lung, and Blood Institute