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Ingredientes
- 2 (10 ounce.) pkg. frzn broccoli spears
- 1/2 c. American cheese, shredded
- 1 c. cooked rice
- 2 c. cooked chicken
- 2 tbsp. butter
- 1 c. lowfat milk
- 1 c. lowfat sour cream
- Salt and pepper
- 2 tbsp. plain flour
- 1 tbsp. lemon juice
Direcciones
- Cook broccoli according to package directions, drain. Arrange in 11 x 7 x 1 1/2 inch baking dish. Sprinkle with half the shredded cheese, top with chicken. Season with salt and pepper and spoon on cooked rice.
- Prepare a medium white sauce as follows. Heat butter in saucepan over low heat, blend in flour, add in lowfat milk all at once. Cook over medium heat, stirring constantly till thickened and bubbles, remove from heat. Stir in lemon juice, gently mix in lowfat sour cream and pour over chicken in dish.
- Sprinkle with remaining cheese. Bake in warm 400 degree oven for 15 to 20 min or possibly till lightly browned. Serves 6.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 186g | |
| Recipe makes 8 servings | |
| Calories 289 | |
| Calories from Fat 180 | 62% |
| Total Fat 20.21g | 25% |
| Saturated Fat 10.29g | 41% |
| Trans Fat 0.0g | |
| Cholesterol 70mg | 23% |
| Sodium 101mg | 4% |
| Potassium 337mg | 10% |
| Total Carbs 12.7g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 3.46g | 2% |
| Protein 14.7g | 24% |
