Chicken and Broccoli Casserole

For crisper broccoli, remove it from the boiling water after three minutes. Serve with a simple green salad.

Yield: 8 servings (serving size: about 1 cup)

Ingredients

• 3  quarts water
• 1  (12-ounce) package broccoli florets
• 4  (6-ounce) skinless, boneless chicken breast halves
• 1  (12-ounce) can evaporated fat-free milk
• 1/4  cup  all-purpose flour (about 1 ounce)
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• Dash of nutmeg
• 1  cup  fat-free mayonnaise
• 1/2  cup  fat-free sour cream
• 1/4  cup  dry sherry
• 1  teaspoon  Worcestershire sauce
• 1  (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
• 1  cup  (4 ounces) grated fresh Parmesan cheese, divided
• Cooking spray

Preparation

Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Nutritional Information

Calories:

276 (25% from fat)

Fat:

7.8g (sat 3.5g,mono 1.8g,poly 1.1g)

Protein:

31.1g

Carbohydrate:

18.9g

Fiber:

2.1g

Cholesterol:

66mg

Iron:

1.6mg

Sodium:

696mg

Calcium:

365mg