Ingredientes para Creamy Chicken Casserole Low Cal Low Fat
- All Purpose Flour
- Non Fat Powdered Milk
- 2 cups skim milk
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Dried Leaf Marjoram
- Dried Leaf Thyme
- 2 stalks celery, finely chopped
- Mushroom
- Chicken Broth
- 1 cup cooked brown rice
- 2 cups cooked, shredded chicken breast
- Fresh Parsley
- Slivered Almonds
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Como fazer Creamy Chicken Casserole Low Cal Low Fat
- Preheat oven to 350°F (175°C).
- In a medium saucepan, whisk together 2 tablespoons of flour and 1/4 cup of nonfat powdered milk.
- Slowly whisk in 2 cups of skim milk until smooth.
- Cook over medium heat, stirring constantly, until the sauce thickens (about 5-7 minutes).
- Stir in 1/2 teaspoon salt, 1/4 teaspoon black pepper, 1/4 teaspoon dried marjoram, and 1/4 teaspoon dried thyme. Set aside.
- In a large non-stick skillet over low heat, sauté 2 stalks of finely chopped celery and 1 cup of sliced mushrooms in 1 tablespoon of low-sodium chicken broth until tender (about 5 minutes).
- Stir in 1 cup of cooked brown rice, 1 cup of low-sodium chicken broth, 2 cups of shredded chicken breast, and the thickened sauce.
- Pour the mixture into a lightly greased shallow casserole dish.
- Sprinkle with 2 tablespoons of chopped fresh parsley.
- Bake, covered, for 35 minutes.
- Remove the lid and bake for another 10-15 minutes, or until bubbly and golden brown on top.
- Let stand for 5 minutes before serving.
Nutrition Information (Approximate per serving)
Sodium
11 g
Sugar
5g
Fat
2g
Carbs
30g
