Chicken And Broccoli Bakediabetic, lowfat, main dish, poultry 1 pkg frozen broccoli; chopped 1 tablespoon margarine + 1 ts margarine 1 cup onions; finely chopped 8 oz skinned chicken; cooked cubed 4 eggs 2/3 cup nonfat milk powder 1 1/4 cup water 1/4 cup flour 1/4 teaspoon salt; or to taste 1/8 teaspoon pepper 1 teaspoon baking powder 2 teaspoon wotcestershire sauce 4 oz cheddar cheese; grated Cook brocolli according to package, but for only half the specified time. Drain, place in an 8 inch square pan that has been sprayed with a nonstick cooking spray. In a small saucepan, melt margarine, cook onions until tender, about 10 minutes. Spoon onions over broccoli. Spread chicken evenly over. Preheat oven to 350. In blender, combine eggs, dry milk, water, flour, salt, pepper, baking powder and worcestershire sauce. Blend until smooth, pour over chicken. Sprinkle with cheese, bake uncovered 30 minutes until top is brown and mixture is set. Let stand 5 minutes before serving. Per serving: 38g protein, 23g fat, 21g carb., 685mg sodium, 356mg chol., 447 calories. |
