Tuesday, January 8, 2008

Makeover Chicken Artichoke Bake

Makeover Chicken Artichoke Bake
From the Light & Tasty Magazine (dec./jan.'07 issue)

Prep: 25 min
Bake: 45 min
Yields: 6 servings

3 tbsp flour
1 tsp sodium free chicken bouillon granules
1-1/3 cups fat-free milk
1 can reduced fat cream of celery
1 cup plain yogurt
1/3 cup reduced fat mayo
3 cups cubed cooked chicken breast
1 can (14 oz) water-packed artichoke hearts, rinsed, drained, and chopped
1 can ( 8 o) sliced water chestnuts, drained
1 pkg (6 oz) long grain and wild rice mix
1 cup sliced fresh mushrooms
1 med. onion, finely chopped
1 celery rib, finely chopped
1 jar (2 oz) diced pimientos, drained
1/4 tsp pepper
1 cup seasoned stuffing cubes


In a small saucepan, combine the flour, bouillon and milk until smooth. Bring to a boil over medium heat, stirring constantly; cook and stir 1-2 minutes longer or until thickened. Transfer to a large bowl.
Stir in the soup, yogurt and mayonnaise until blended. Stir in the chicken, artichokes, water chestnuts, rice mix with contents of seasoning packet, mushrooms, onion, celery, pimientos and pepper.
Transfer to a 2-1/2-qt. baking dish coated with cooking spray. Sprinkle with stuffing cubes. Bake, uncovered, at 350° for 45-55 minutes or until edges are bubbly and rice is tender.

Serving size: 1-1/3 cup

Calories: 431
Fat: 11 g
Saturated fat: 3 g
Cholesterol: 67 mg
Sodium: 1,240 mg
Carbs: 52 g
Fiber: 3 g
Protein: 31 g

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