Chicken and Broccoli in Mushroom Sauce

Vegetable Oil Spray
10 ounces fresh broccoli spears of 10-ounce package no-salt-added frozen broccoli spears
2 cups diced cooked chicken

SAUCE
1 tsp light margarine
8 oz fresh mushrooms sliced (2 1/2 to 3 cups)
1 1/3 cups Chicken Broth (low sodium)
5 -ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all purpose flour
1/4 cup sliced green onions (2 medium)
3 tbsp grated Parmesan cheese
Dash of nutmeg

TOPPING
1/4 cup fresh bread crumbs (1/2 slice bread)
2 tbsp finely snipped fresh parsley
1 tsp grated lemon zest

Lightly spray a 9 inch square baking pan with vegetable oil spray.

Steam broccoli spears until tender-crisp then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.

Evenly place chicken over broccoli. Set aside.

For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Coat mushrooms, covered, for 7 to 9 minutes, or until they've releated their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.

Preheat oven to 375 degrees F.

Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.

Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.

In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.

Calories 165
Protein 18g
Carbohydrates 12 g
Cholesterol 38 mg
Total fat 5 g
Fiber 2 g
Sodium 150 mg

Source: The New American Heart Association Cookbook - 6th edition