Chicken Broccoli Casserole
|Chopped shallots||2 Tablespoon|
|Minced garlic||1⁄2 Teaspoon|
|Reduced calorie margarine||2 Tablespoon, melted and divided|
|All purpose flour||6 Tablespoon (1/4 Cup Plus 2 Tablespoons)|
|Canned no salt chicken broth||1 1⁄2 Cup (24 tbs), undiluted and divided|
|Nonfat sour cream alternative||1 Cup (16 tbs)|
|Shredded reduced fat gruyere cheese||1 Ounce (1/4 Cup)|
|Grated parmesan cheese||1⁄4 Cup (4 tbs)|
|Ground white pepper||1⁄8 Teaspoon|
|Vegetable cooking spray||1|
|Chopped cooked broccoli||6 Cup (96 tbs)|
|Chopped cooked chicken breast||3 Cup (48 tbs), skinned before cooking and cooked without salt|
|Fine dry breadcrumbs||1⁄4 Cup (4 tbs)|
|Grated parmesan cheese||2 Tablespoon|
|Minced fresh parsley||2 Tablespoon|
Saute shallots and garlic in 1 tablespoon margarine in a saucepan over medium-high heat until tender.
Combine flour and 1/2 cup chicken broth; stir well.
Add flour mixture and remaining 1 cup chicken broth to saucepan.
Cook over medium heat, stirring constantly, until mixture is thickened.
Remove from heat; add sour cream and next 4 ingredients.
Spread 1/2 cup sour cream mixture in an 11- x 7-x 1 1/2-inch baking dish coated with cooking spray.
Add broccoli and 1 1/4 cups sour cream mixture.
Top with chicken and remaining sour cream mixture.
Combine breadcrumbs, 2 tablespoons Parmesan cheese, parsley, and remaining 1 tablespoon margarine; stir well.
Sprinkle evenly over top of casserole.
Bake, uncovered, at 350° for 30 minutes or until thoroughly heated.
Serving size: Complete recipe
Calories 2493 Calories from Fat 875
% Daily Value*
Total Fat 100 g154.1%
Saturated Fat 24.2 g120.9%
Trans Fat 0 g
Cholesterol 53.8 mg17.9%
Sodium 2493.7 mg103.9%
Total Carbohydrates 212 g70.7%
Dietary Fiber 42.3 g169.3%
Sugars 31.4 g
Protein 210 g419.4%
Vitamin A 84.6% Vitamin C 72.1%
Calcium 86% Iron 81.8%
*Based on a 2000 Calorie diet