Parmesan Chicken and Broccoli

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  • Makes: 6 servings
  • Prep: 30 mins
  • Freeze: up to 3 months
  • Bake: 1 hr 350°F

Parmesan Chicken and Broccoli

Directions

  1. Preheat oven to 350 degrees F. Cook rice according to package directions; remove from heat. Stir in half of the onion, the butter, and 1 teaspoon of the Italian seasoning. Divide the rice mixture among three 2-quart baking dishes or casseroles; set aside.
  2. In a very large skillet heat oil over medium heat. Add the remaining half of the onion, the remaining 1 1/2 teaspoons Italian seasoning, the chicken, and garlic; cook and stir for 4 to 6 minutes or until chicken is no longer pink. Remove from heat. Stir in frozen broccoli, soup, the water, tomato, and Parmesan cheese. Season to taste with salt and pepper.
  3. Spoon chicken mixture over rice in dishes. Cover baking dishes with foil. Freeze for up to 3 months.
  4. To serve, thaw one baking dish in the refrigerator for 1 to 2 days (mixture may still be icy). Preheat oven to 350 degrees F. Bake, covered, for 30 minutes. Uncover and bake for 30 minutes more or until heated through.

From the Test Kitchen

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low cal quick

time

3

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Nutrition Facts (Parmesan Chicken and Broccoli)

  • Per serving:
  • 320 kcal ,
  • 10 g fat
  • (3 g sat. fat ,
  • 2 g polyunsaturated fat ,
  • 3 g monounsaturated fat ),
  • 53 mg chol. ,
  • 668 mg sodium ,
  • 34 g carb. ,
  • 2 g fiber ,
  • 2 g sugar ,
  • 25 g pro.
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