Recipe Summary

Preparation time: 30 minutes
Number of servings: 4 (1-1/2 cups)

Ingredients

1 pound frozen chopped broccoli, thawed
1 cup finely chopped onions
1 clove fresh garlic, minced
1/4 tsp freshly ground black pepper
1 cup cubed cooked white chicken meat without skin
1 (8-ounce) can sliced water chestnuts
1/2 cup fat free sour cream
2 Tbsp fat free milk
1 cup shredded lowfat mozzarella cheese
1/4 cup grated Parmesan cheese
3/4 tsp paprika

Directions

1. Place the broccoli in a baking dish with the onions, garlic, and pepper, spreading out the ingredients to cover the surface of the dish.
2. Cover tightly and microwave on high until the vegetables are crisp-tender, about 3 to 4 minutes.
3. Arrange the chicken and water chestnuts evenly on top of the broccoli.
4. Cover with wax paper and microwave on high for 3 minutes.
5. In a small mixing bowl, stir the sour cream and milk together; pour evenly over the contents of the baking dish.
6. Sprinkle with the cheeses and paprika.
7. Cover with wax paper again and microwave on medium-high (70%) until the cheeses are melted, 3-5 minutes.

Source: National Institute of Health, National Heart, Lung, and Blood Institute