HEART HEALTHY RECIPE (DINNER): CHICKEN CASSEROLE

·         3 cups cooked chicken breast, diced

·         1 bunch broccoli, florets, chopped and stems peeled and chopped

·         1 medium onion, diced

·         7 ounces canned, sliced mushrooms drained and rinsed

·         ½ cup grated reduced fat cheddar cheese

·         1 (15 ounce) can fat fee chicken broth

·         1½ cup plain nonfat yogurt

·         1 tsp. lemon juice

·         1 TBSP whole wheat flour

·         1 cup crushed whole grain cracker

·         1 TBSP parsley flakes

·         1 TBSP onion flakes

·         I Can’t Believe It’s Not Butter Spray

1.      Preheat oven 350˚

2.      Coat a 2-quart casserole dish with nonstick cooking spray

3.      In a large bowl, combine chicken, broccoli, onions, mushrooms and cheese

4.      In a separate bowl, whisk together chicken broth, yogurt, lemon juice and flour until smooth

5.      Pour over chicken mixture and stir to coat

6.      Pour into prepared casserole dish and sprinkle with cracker crumbs, parsley and onion flakes

7.      Spray lightly with spray butter

8.      Bake for 45-50 minutes

Servings:  5

Serving size:  1½ cup

Nutritional Information

Calories:  166

Fat:  4 g

Saturated Fat:  1 g                          

Cholesterol:  47 mg              

Sodium:  347 mg                  

Carbohydrate:  11 g            

Fiber:  3 g

Protein:  22 g

"The Perfect Day"
By: Nanette Cameron, RD