Monday, December 24, 2012

Recipe of the Day

Baked Chicken & Asparagus Casserole

This recipe provides 4 servings.


1) 1 cup water
2) 1 can condensed 98% fat-free cream of broccoli soup
3) 25 asparagus spears
4) 1 1/4 cups cooked rice
5) 4 boneless, skinless chicken breast
6) 4 oz low-fat Monterey Jack cheese, shredded


Preheat oven to  350 degrees. In a bowl, whisk together soup and water. Spread rice in a 9 by 13 inch casserole dish. Arrange asparagus stalks lengthwise atop rice, then lay chicken breast on top. Pour soup mixture over everything and sprinkle with cheese. Cover with aluminum foil and bake for 40 mins, until chicken is cooked thoroughly.

Nutritional value per serving:

Calories: 470
Total Fat: 10 grams (Sat Fat: 5 grams)
Carbs: 50 grams
Protein: 45 grams
Sodium: 800 mg
Cholesterol: 91 mg

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