Low Carb Chicken and Broccoli in Mushroom Sauce

By Avera

Ingredients
  • Serves 6

  • Vegetable oil spray

  • 10 ounces fresh broccoli spears (or 10-ounce package frozen)

  • 2 cups diced, cooked chicken

  • For Sauce:

  • 1 teaspoon light margarine

  • 8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)

  • 1-1/3 cups Chicken Broth

  • 5-ounce can fat-free evaporated milk (2/3 cup)

  • 1/4 cup all-purpose flour

  • 1/4 cup sliced green onions

  • 3 tablespoons grated Parmesan cheese

  • Dash of nutmeg

  • For Topping:

  • 1/4 cup fresh bread crumbs (or 1/2 slice bread)

  • 2 tablespoons finely snipped fresh parsley

  • 1 teaspoon grated lemon zest

Directions
  1. Lightly spray a 9-inch square baking pan with vegetable oil spray.

  2. Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

  3. Evenly place chicken over broccoli. Set aside.

  4. For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

  5. Preheat oven to 375 degrees F.

  6. Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

  7. Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

  8. In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.


Nutritional Facts

Servings
1
Calories
165
Protein
18 g
Sodium
150 mg
Fat
5 g
Carbohydrates
12 g
Exchanges
1 Bread/Starch
2-1/2 Low-Fat Meat

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2 replies

Deedy
Deedy 2008-11-02 20:13:00 -0600 Report

I never thought to add nutmeg and parsley; I also take shortcuts. I use low sodium cream of mushroom soup, one frozen package of broccoli spars, and use boneless, skinless, prepackaged breast tenders (unbreaded of course). Then season the caserole with garlic powder.

One day I will try to use your recipe and see which one I enjoy the most. I will also have to see if I am adding too many calories, using the low sodium cream of mushroom soup. Thanks for the recipe; it sounds great.