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High in Flavor, Low in Fat Chicken and Broccoli Bake

Recipe:

This is a great recipe for heart health. It’s low in sodium, has plenty of fiber, and provides you with important minerals such as calcium, potassium and magnesium.

Ingredients

1 pound frozen chopped broccoli
1 cup finely chopped onions
1 clove fresh garlic, minced
¼ teaspoon freshly ground black pepper
1 cup cubed cooked white chicken meat without skin
1 8-ounce can sliced water chestnuts
½ cup fat-free sour cream
1 tablespoon fat free milk
1 cup shredded low-fat mozzarella cheese
¼ cup grated Parmesan cheese
¾ teaspoon Paprika

Directions

  1. Place the broccoli in a baking dish with the onion, garlic and pepper, spreading out the ingredients to cover the surface.
 
  1. Cover tightly and microwave on high, until the vegetables are crisp-tender, about 4 minutes.
 
  1. Arrange the chicken and water chestnuts evenly on top of the broccoli.
  1. Cover with wax paper and microwave on high for 3 minutes.
  1. Ina small mixing bowl, stir the sour cream and milk together; pour evenly over the chicken and broccoli.
 
  1. Sprinkle with the cheeses and paprika.
 
  1. Cover with wax paper again and microwave on medium-high, until the cheeses are melted, 3 to 5 minutes.

Makes 4 servings. Serving size 1½ cup.

Calories: 232
Total fat: 6 grams
Saturated fat: 3 grams
Cholesterol: 41 milligrams
Carbohydrates: 21 grams
Fiber: 5 grams
Sodium: 477 milligrams
Calcium: 440 milligrams
Magnesium: 51 milligrams
Potassium: 556 milligrams

Source:
National Heart, Lung, and Blood Institute, DASH Recipes.

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