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Broccoli & Chicken Casserole

3 c No Yolks egg noodle substitute
2 1/2 c ground chicken breast, skinless, cooked
1/2 c onions, chopped
3 1/4 c frozen broccoli cuts, thawed
10 3/4 oz low-fat cream of mushroom soup
1/2 c skim milk
1/2 c Swiss cheese, shredded
1 tsp basil
2 tsp salt
1/4 tsp black pepper

Preheat oven at 350.
Prepare a 2 1/2-quart casserole dish with cooking spray, set aside.
Cook noodles according to package directions. Drain.
In a mixing bowl, combine noodles, chicken, onions and broccoli.
In another mixing bowl, combine soup, milk, cheese, basil, salt and pepper.
Stir in noodle mixture. Pour entire mixture into prepared dish.
Bake, covered for 40 minutes.

6 servings. 266 Calories, 4g Fat, 30g Protein, 21g Carbohydrate, 64mg Cholesterol, 880mg Sodium


low fat recipes

Herbed White Bean Dip - low fat vegan

15 oz Cannelloni (white kidney beans) rinsed, drained
1 tbsp Fresh lemon juice
1 large Garlic clove; chopped
1 tsp Olive oil
1/2 tsp Ground cumin
1/4 tsp Dried oregano
Cayenne pepper
Additional dried oregano

Puree first 6 ingredients in processor until smooth. Season with salt and pepper Transfer mixture to shallow bowl. (Can be made 1 day ahead. Cover and chill. Let stand 30 minutes at room temperature before serving.) Sprinkle with cayenne pepper and additional oregano. Makes about 1-1/3 cups.


low fat recipes

Cuban Black Bean Dip

1 can (16 oz) black beans, drained
2 Tbsp. chopped red onions
1 Tbsp. fresh orange juice
1 or 2 Tbsp. balsamic vinegar
1 medium clove garlic, crushed
Salt and pepper to taste.

In food processor bowl, combine drained beans, 1 tablespoon of the onions, 1 tablespoon of the balsamic vinegar, orange juice, and garlic. Process until smooth Taste and add additional vinegar if desired. Stir in remaining onions; add salt and pepper to taste.

Nutrition Information per Serving: Calories 50 fat 0 sat fat 0 protein 3 fiber 3 sodium 175 Carbs 8 ww points 0


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