Name: 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

Servings per Recipe

Nutrition Facts

Calories : 200

Total Fat : 6 g

Sodium : 250 mg

Total Carbohydrate : 16 g

Dietary Fiber : 4 g

Protein : 22 g

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

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.