Servings per Recipe
Calories : 200
Fat : 6 g
Sodium : 250 mg
Total Carbohydrates : 16 g
Fiber : 4 g
Protein : 22 g
16 ounces frozen chopped broccoli, thawed
1 cup onions, finely chopped
1 clove fresh garlic, minced
1/4 teaspoon black pepper
1 cup cooked chicken breast, cut into bite-sized pieces
1 can (8 ounces) sliced water chestnuts
1/2 cup fat-free sour cream
2 tablespoon nonfat milk
1 cup shredded low-fat mozzarella cheese
1/4 cup grated Parmesan cheesee
3/4 teaspoon paprika
Wash hands with soap and water.
Gently rub produce under cool running water.
In an 8x8 inch microwave-safe dish, add broccoli, onions, and fresh garlic.
Cover with wax paper and microwave on high until the vegetables are crisp-tender, about 3 to 4 minutes.
Arrange the chicken and water chestnuts evenly on top of the vegetable mixture. Sprinkle with black pepper.
Cover with wax paper and microwave on high for 3 minutes.
In a small mixing bowl, stir the sour cream and milk together; pour evenly over the chicken and water chestnuts.
Sprinkle with the cheeses and paprika.
Cover with wax paper again and microwave on medium-high (70%) until the cheeses are melted, 3 - 5 minutes. Internal temperature of chicken should reach 165 degrees F.