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Chicken Casserole

Featured in the Honolulu Star-Bulletin on March 21, 2007.

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Ingredients:

Chicken Casserole

  • 1 can (10 3/4 ounces) low-fat cream of mushroom soup
  • 1 package (0.9 ounce) dry onion soup mix
  • 2 cups water
  • 4 cups cooked brown rice
  • 2 pounds boneless skinless chicken breasts, cooked and cubed
  • 1 pound frozen broccoli flowerets, blanched
  • 2 cups shredded low-fat cheese (Monterey/cheddar blend)

Directions:

  1. In a saucepan, combine soup, soup mix, and water; heat for a few minutes.
  2. In a baking dish, layer rice, chicken, and broccoli.
  3. Pour soup mixture over broccoli; sprinkle with cheese.
  4. Cover and bake in oven at 350°F for 30 minutes.
  5. Uncover and bake for 10 more minutes.

Makes 6 servings.

Approximate Nutrient Analysis per serving:
475 calories, 10 g fat, 4.5 g saturated fat, 100 mg cholesterol, greater than 1000 mg sodium, 40 g carbohydrate, 5 g fiber, 3 g sugar, 51 g protein

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