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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 258.1
  • Total Fat: 10.3 g
  • Cholesterol: 48.0 mg
  • Sodium: 451.2 mg
  • Total Carbs: 19.4 g
  • Dietary Fiber: 3.7 g
  • Protein: 22.0 g

View full nutritional breakdown of Fit Wrapz-Chicken & Asparagus Casserole Delight! calories by ingredient
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Fit Wrapz-Chicken & Asparagus Casserole Delight!

Submitted by: POPPINSHUG

Introduction

A delicious and nutritious casserole that is low in calories, high in protein and easy to make! A delicious and nutritious casserole that is low in calories, high in protein and easy to make!
Number of Servings: 8

Ingredients

    * Chicken Breast, no skin, 16 ounces
    * Rice, brow, long-grain, cooked, 8 ounce weight
    * Asparagus, fresh, 2 cup
    * Cream of Mushroom Soup, 1 can (10.75 oz)
    * Milk, nonfat, .5 cup
    * Peas, frozen, 2 cup
    * Spinach, fresh, 2 cup
    * Cheddar Cheese, 1 cup, shredded
    * *French Fried Onions, 3 tbsp
    * Olive Oil, 1 tbsp
    * Celery, raw, 1 cup, diced
    * *Peppers, sweet, red, fresh, 1 cup, chopped
    * Oregano, ground, 1 tsp
    * Basil, 1 tsp
    * Garlic powder, 1 tsp

Directions

Cook chicken and brown rice if not already done. Cook chicken with garlic and olive oil. Grill, boil, bake, etc.
In a large bowl combine chicken, rice, asparagus, soup, basil, oregano, frozen peas, and milk. Set aside.
In a shallow skillet heat oil over medium high heat. Sauté onions, bell peppers, and celery until soft. You can sprinkle some salt, pepper, and garlic powder for more flavor while cooking.
Prepare 13x9x2 in. baking dish with PAM spray, then line with 1 cup spinach leaves.
Combine veggies with the chicken/asparagus and mix well.
Pour casserole mixture over spinach leaves.
Layer other 1 cup of spinach on top of casserole.
Add 1 cup shredded cheese on top of spinach
Cover with foil and bake at 350 degrees for 25 minutes.
Uncover and sprinkle with french fried onions. Bake uncovered for 5 more minutes.
Let it set to cool 5 minutes before serving.







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