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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 202.1
  • Total Fat: 13.0 g
  • Cholesterol: 42.2 mg
  • Sodium: 375.5 mg
  • Total Carbs: 6.9 g
  • Dietary Fiber: 1.3 g
  • Protein: 14.3 g

View full nutritional breakdown of Lynne's Broccoli and Cheese Bake calories by ingredient
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Lynne's Broccoli and Cheese Bake

Submitted by: OWNINGMYLIFE

Introduction

Chicken and broccoli in a nice swiss cheese sauce. Serve with mashed potatoes or brown rice. I prefer brown rice, but the kids love the potatoes. Chicken and broccoli in a nice swiss cheese sauce. Serve with mashed potatoes or brown rice. I prefer brown rice, but the kids love the potatoes.
Number of Servings: 8

Ingredients

    4 chicken breasts, about 1 lb
    2 whole bay leaves
    3 whole, peeled garlic cloves
    1/4 c chopped white onion
    2 Tbl flour
    3 Tbl butter
    3 Tbl olive oil
    1/4 c reduced fat Swiss cheese
    3 C organic, reduced sodium chicken broth
    3 C steamed broccoli florets

Tips

If you want a creamy sauce, add a splash or two of non-fat 1/2 and 1/2. Don't forget to add to sparks totals.


Directions

Boil chicken in water (enough to cover plus a couple of more inches) and add bay leaves and garlic cloves. Reduce heat and simmer for 40 minutes, until chicken is tender. Remove from liquid and cool.
Cut into bite size pieces.
While chicken is simmering, steam broccoli until crisp tender.
In a 2 qt. saucepan, melt butter and add olive oil. Saute diced onion in butter and olive oil until transparent.
Stir in 2 Tbl flour to make a paste.
Remove from heat and slowly whisk in chicken broth.
Add back to heat and allow to come to gentle boil. If sauce is not thick, whisk in another bit of flour.
Add swiss cheese. (It's a basic white sauce with swiss cheese).
Spray 2 qt. casserole with Pam. Layer chicken and broccoli.
Cover with sauce.
Bake in 350 degree oven for 30 minutes.
Allow to cool somewhat so that sauce thickens.
Serve.


Serving Size: Makes 8 1 cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user BOISELASS.






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