Chicken and Asparagus Casserole
|Serving Size||½ of recipe|
|Total Fat||12 g|
|Saturated Fat||3 g|
|Sodium||940 mg |
|Total Carbohydrate||16 g|
|Dietary Fiber||2 g |
|Boneless, skinless chicken breast halves
|Asparagus (about 10 spears), trimmed and cut in half||½ bunch |
Reduced-fat cream of chicken soup
||½ (10 ¾-ounce) can|
| Reduced-fat mayonnaise||2 tablespoons |
Fresh lemon juice
| Curry powder, depending on taste||1/8-¼ teaspoon|
Reduced-fat shredded cheddar cheese
|Melted butter ||1 tablespoon |
- Preheat oven to 350ºF.
- Fill a large pot 2/3 of the way full with water and bring to a boil. Boil chicken until tender, about 20 minutes. Let chicken cool and shred by hand. Set aside.
- While chicken is boiling, mix together soup, mayonnaise, lemon juice, and curry powder, then set aside.
- Spread asparagus on the bottom of a 1.5-quart casserole dish. Arrange chicken on top of asparagus, and pour the soup mixture over the top.
- Sprinkle the casserole with cheese and bread crumbs, drizzle melted butter over the top, and bake at 350ºF for 30-35 minutes, until crisp and bubbly. Cover with foil if it starts to get too brown.
6 very lean meats; 2 vegetables; 1.5 fat
Toss bagged mixed greens with vegetables and salad dressing of your choice.
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