RECIPES

 

HEART HEALTHY CHICKEN CASSEROLE & CREATE-YOUR-OWN CASSEROLE

Beth Dauer/Executive Chef - St. Thomas Hospital

Monday, September 17, 2001 - Recipe #2779

Ingredients:

1 c fat-free sour cream

1 c skim milk

1 c water

1/4 t black pepper

1 10 3/4 oz can condensed cream of chicken soup

1 10oz pkg frozen cut broccoli

1 c uncooked rice

2 c chopped cooked chicken breast

1/2 c grated fat-free

Parmesan cheese

Breadcrumbs

Directions: Combine sour cream, milk, water, black pepper, and chicken soup. Stir in frozen broccoli, rice, and chicken. Spoon mixture into 9x13-inch baking dish that has been lightly coated with non-stick cooking spray. Top with Parmesan and breadcrumbs. Bake casserole, covered, at 350 for 1 hour and 10 minutes. Uncover and bake 10 minutes more. Yield: 6 servings

Create-Your-Own Casserole:

#1 - Sauce:

2 cans diced tomatoes, no salt added, undrained Or combine 1 cup fat-free sour cream, 1 cup skim milk, 1 cup water and 1/4 teaspoon black pepper with any of the following:

1 can cream of mushroom soup

1 can cream of celery soup

1 can cream of chicken soup

1 can Healthy Request creamy broccoli cheddar soup

#2 - Frozen Vegetables (use 10oz pkg):

1 pkg spinach, thawed

1 pkg cut broccoli

1 pkg Italian green beans

1 pkg frozen peas, peas and carrots, or peas and onions

1 pkg sliced yellow squash

1 pkg whole kernel corn

1 pkg mixed vegetables

1 pkg asparagus spears, cut into 1-inch pieces

1 pkg frozen sliced carrots

#3 - Pasta or Rice:

2 c uncooked elbow macaroni

1 c uncooked rice

4 c uncooked no-yolk noodles

3 c uncooked medium shells

#4 - Meat/Fish/Poultry

2 cans solid white tuna, water-packed; drained and flaked

2 c chopped, cooked chicken breast

2 c chopped cooked turkey breast

1 lb ground round, browned, drained and rinsed

#5 - Extras (optional):

1 3oz can sliced mushrooms, drained

1/4 c sliced ripe olives

1/4 c chopped bell pepper

1/4 c chopped onion

1/4 c chopped celery

2 garlic cloves, minced

1 can chopped green chilies, drained

1 1 1/4oz pkg sodium-reduced taco seasoning mix

#6 - Toppings:

1/2 c shredded part-skim mozzarella cheese

1/2 c grated fat-free

Parmesan cheese

1/2 c shredded low-fat cheddar cheese

1/2 c fine, dry breadcrumbs

Directions: Combine sour cream, skim milk, water and black pepper with sauce maker (unless using tomatoes). Stir in frozen vegetable, pasta or rice, meat, fish or poultry, and if desired, extras. Spoon mixture into a 9x11-inch baking pan lightly coated with non-stick cooking spray. Sprinkle with toppings. Bake, covered, in 350 oven for 1 hour and 10 minutes. Uncover and cook for 10 more minutes.


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