• 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

    Servings and Times

    Servings 2

    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
    1. Preheat oven to 350ºF.
    2. 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.
    3. While chicken is boiling, mix together soup, mayonnaise, lemon juice, and curry powder, then set aside.
    4. 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.
    5. 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.

    Exchanges6 very lean meats; 2 vegetables; 1.5 fat

    Side Suggestions: Mixed Green SaladToss bagged mixed greens with vegetables and salad dressing of your choice.


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