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Chicken and Broccoli Bake

Ingredients

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

Preparation 

  1. Wash hands with soap and water.

  2. Gently rub produce under cool running water.

  3. In an 8x8 inch microwave-safe dish, add broccoli, onions, and fresh garlic.

  4. Cover with wax paper and microwave on high until the vegetables are crisp-tender, about 3 to 4 minutes.

  5. Arrange the chicken and water chestnuts evenly on top of the vegetable mixture. Sprinkle with black pepper.

  6. Cover with wax paper and microwave on high for 3 minutes.

  7. In a small mixing bowl, stir the sour cream and milk together; pour evenly over the chicken and water chestnuts.

  8. Sprinkle with the cheeses and paprika.

  9. 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.

Nutrition Facts

Servings per Recipe:
6.00
Calories
200.00
Fat
6.00
g
Sodium
250.00
mg
Total Carbohydrates
16.00
g
Fiber
4.00
g
Protein
22.00
g
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