Chicken and Asparagus Casserole
Nutrition Facts
Serving Size | ½ of recipe |
Calories | 320 |
Total Fat | 12 g |
Saturated Fat | 3 g |
Sodium | 940 mg |
Total Carbohydrate | 16 g |
Dietary Fiber | 2 g |
Protein | 35 g |
Ingredients and Preparation
Ingredients | Measures |
---|---|
Boneless, skinless chicken breast halves | 2 |
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 | 1 teaspoon |
Curry powder, depending on taste | 1/8-¼ teaspoon |
Reduced-fat shredded cheddar cheese | ¼ cup |
Bread crumbs | 2 tablespoons |
Melted butter | 1 tablespoon |
- Directions
- 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.
Exchanges
6 very lean meats; 2 vegetables; 1.5 fat
Side Suggestions: Mixed Green Salad
Toss bagged mixed greens with vegetables and salad dressing of your choice.
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