quick lightened casserole
1. Preheat broiler
2. Steam broccoli
3. Heat ovenproof skillet over medium high heat. Add oil, swirl to coat pan. Add onions and mushrooms; cook 12 min til mushrooms brown and liquid evaporated. Sprinkle on 3 T. Flour, cook 1 minute. Stir in milk. Bring to boil and cook 3 minutes. Stir in broccoli and chicken and cook 1 min. Remove from heat and stir in yogurt, mayo and salt and pepper. Top with cheeses and broil 2 min.
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Serving Size: 1 Serving (114g) | ||
Recipe Makes: 6 Servings | ||
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Calories: 159 | ||
Calories from Fat: 88 (55%) | ||
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Amt Per Serving | % DV | |
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Total Fat 9.8g | 13 % | |
Saturated Fat 3.2g | 16 % | |
Monounsaturated Fat 3.4g | ||
Polyunsanturated Fat 2.8g | ||
Cholesterol 13.6mg | 4 % | |
Sodium 187.9mg | 6 % | |
Potassium 160.4mg | 4 % | |
Total Carbohydrate 11.5g | 3 % | |
Dietary Fiber 0.7g | 3 % | |
Sugars, other 10.8g | ||
Protein 6.2g | 9 % | |
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
Calories per serving: 159
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