Creamy Chicken Casserole Lo Cal Lo Fat

Serves:

Ingredients:

2 Tb All purpose flour
1 1/4 c Skim milk
1 ea Pepper to taste
1/2 ts Dried leaf thyme
1/2 c Sliced mushrooms
1 Tb Chicken broth
2 1/2 c Cubed cooked chicken
1/4 c Slivered almonds (optional)
1 Tb Non-fat powdered milk
1/4 ts Salt
1/2 ts Dried leaf marjoram
1/2 c Celery, thinly sliced
1 c Chicken broth
3 c Cooked rice
1 Tb Chopped fresh parsley

Method:

Preheat oven to 350F.
In a medium saucepan, combine flour and powdered milk.
Slowly add skim milk, stirring to blend.
Cook over medium heat until sauce thickens, stirring constantly.
Add salt, pepper, marjoram and thyme, set aside.
In a large non-stick skillet over low heat, cook celery and mushrooms in 1 tablespoon broth until tender.
Stir in rice, 1 cup broth, chicken and sauce.
Pour into a shallow casserole.
Sprinkle with parsley (and almonds).
Bake, covered 35 minutes; remove lid and bake about 10 minutes longer or until bubbling.
Serve immediately.
Cal: 224, Fat: 2 g.