Broccoli and Chicken Casserole

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Trans-fat Free, Good source of fiber
 
    
Prep
30 min.
Cook
30 min.
Ready In
60 min.
     4 servings

Nutrition Facts

Serving Size 572g
Amount per Serving
Calories 73026% of calories from fat
 % Daily Value *
Total Fat 21g 32%
Saturated Fat 8g 38%
Trans Fat 0.0g
Cholesterol 86mg 29%
Sodium 1194mg 50%
Total Carbohydrate 97g 32%
Dietary Fiber 5g 19%
Sugars 10g
Protein 37g
Vitamin A 28% Vitamin C 95%
Calcium 27% Iron 23%
* based on a 2,000 calorie diet How is this calculated?
 
Metric measurements

Ingredients

20ounces broccoli, frozen chopped
2tablespoons butterVideo or margarine
1/2cup celery chopped
1/2cup onion chopped
1can soup, cream of mushroom fat-reduced, undiluted
1can soup, cream of chicken fat-reduced, undiluted
2cups milk, skimVideo
1jar cheese spread (8-ounce)*
2cups rice cooked
2cups chicken cooked, chopped
1/2teaspoon black pepper
* Nutrition Facts

Directions

Cook broccoli according to package directions; drain and set aside.

Melt butter in a large skillet over medium-high heat; add celery and onion, and cook, stirring constantly, 3 minutes or until tender.

Remove mixture from skillet, and set aside.

Combine soups and milk in skillet; cook over medium heat, stirring often, just until thoroughly heated.

Add cheese spread, stirring until melted; remove from heat.

Stir in broccoli, celery mixture, rice, chicken, and pepper.

Spoon into a lightly greased 8-inch square baking dish.

Bake at 350 degrees for 30 minutes or until thoroughly heated.

Notes: This popular one-dish meal is made even better by relying on reduced- fat cream soups-perfect for casseroles.

Some supermarkets also carry a lighter version of process cheese spread; for testing, we used Cheez Whiz brand.

First published: last updated: 2012-03-31

 
 
 
 
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