Herbed Chicken And Broccoli
|Boneless skinless chicken breasts||10 Ounce, sliced into 1/2 inch strips|
|Italian herb seasoning||1 Teaspoon|
|Undiluted lite evaporated skimmed milk||1 Cup (16 tbs)|
|All purpose flour||2 Tablespoon|
|Garlic||1 Clove (5 gm), crushed|
|Pepper white||1⁄8 Teaspoon|
|Shredded reduced-fat swiss cheese||2 Ounce (1/2 Cup)|
|Frozen broccoli spears||10 Ounce, thawed, drained and cut into bite-size pieces (1 Package)|
Sprinkle chicken with Italian seasoning.
Pound between sheets of plastic wrap.
Spray nonstick skillet with nonstick cooking spray.
Saute chicken strips just until no longer pink.
In small saucepan, whisk small amount of evaporated skimmed milk into flour.
Stir in remaining milk, garlic, salt and pepper.
Cook over medium heat, stirring constantly, until mixture just comes to a boil and thickens.
Add cheese; stir until melted.
Spray 10x6x2-inch baking dish with nonstick cooking spray.
Spread about 1/4 cup sauce in bottom of dish.
Arrange broccoli over sauce; top with chicken pieces.
Pour remaining sauce over top.
Sprinkle with paprika.
Bake in preheated 350°F oven 20 to 25 minutes or until heated through.
Serving size: Complete recipe
Calories 685 Calories from Fat 60
% Daily Value*
Total Fat 7 g10.4%
Saturated Fat 2.6 g13%
Trans Fat 0.1 g
Cholesterol 182.5 mg60.8%
Sodium 1285.1 mg53.5%
Total Carbohydrates 57 g19%
Dietary Fiber 9.3 g37.3%
Sugars 20.7 g
Protein 89 g177.2%
Vitamin A 53.9% Vitamin C 173.7%
Calcium 18.3% Iron 26.6%
*Based on a 2000 Calorie diet