Caraway-swiss chicken on spinach

4 Servings

Ingredients

Quantity Ingredient
10 ounces Pkg frozen spinach
1 pounds Boneless skinless chicken
Breasts -- about 4 halves
¾ cup Skim milk
2 teaspoons Cornstarch
1½ teaspoon Chicken bouillon granules
¼ teaspoon Caraway seed
⅛ teaspoon Pepper
2 ounces Nonfat processed swiss
Cheese -- torn into pieces
dash Tabasco sauce
Casseroles Vegetables Freezes Well

Directions

Cook spinach according to package directions; drain well. Divide among 4 au gratin baking dishes. Meanwhile, spray a COLD large skillet with nonstick coating. Add chicken. Cook over medium heat for 8 to 10 min or till tender and no longer pink, turning pieces occasionally. Place chicken atop spinach. Keep warm. For sauce, combine milk, cornstarch, bouillion, caraway, and pepper. Cook and stir till thickened and bubbly. Add cheese and tabasco; stir till melted. Pour atop chicken and serve.

per serving: 192 Kcal 2.3g fat (⅗ sat fat) 11% CFF 793 mg Na 70mg cholesterol

To FREEZE: Cool; cover with foil; label and freeze. Conventional oven: Bake frozen casserole, covered at 375B0 F for 45-50 min or until hot. Microwave: Remove foil from frozen casserole; cover with vented plastic wrap. Microwave 1 serving at 70% (med-high) for 6-7 min or till heated through, turning dish once.

~ - - - - - - - - - - - - - - - - - NOTES : SODIUM: 1. With REGULAR Swiss cheese: 219 Kcal 5⅘ g fat (2.9g sat fat) 24% CFF 694 mg Na 80mg cholesterol 2. With LOW SODIUM Swiss cheese: 225 Kcal 6.2g fat (3.1g sat fat) 25% CFF 599 mg Na 80mg cholesterol 3. The chicken bouillon granules are adding a significant amount of sodium. Halving the amount to ¾ tsp.

will subtract 222mg Na PER SERVING! (Combined with low-sodium cheese the sodium would be now total 377mg per serving.) Substitutuing low-sodium granules might be even more significant. 4. We prefer more spinach so I always use two 10-ounce packages of spinach. That adds 17 Kcal and 52mg Na per serving. Nutr. Assoc.

: 3472 0 0 0 2570 0 0 0 0

Rosie rosie@... Not Just for Kids! From rosie@... Sun Aug 04 18:11:14 1996 Cauliflower Casserole Deluxe

Recipe By : modified from Fresh Ideas for Vegetable Cooking (Massie) Serving Size : 6

Preparation Time :0:00 Categories : Low Fat Amount Measure Ingredient -- Preparation Method Recipe By : Quick & Easy Diet Recipes (1989, Better Homes and Gardens) From: Date:

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