Healthy Recipes

Chicken and Asparagus Casserole
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Servings: 2
Ingredients and Preparation
Ingredients Measures
Boneless, skinless chicken breast halves 2
Asparagus (about 10 spears), trimmed and cut in half ½ bunch
Reduced-fat cream of chicken soup ½ (10 ¾-ounce) can
Reduced-fat mayonnaise 2 tablespoons
Fresh lemon juice 1 teaspoon
Curry powder, depending on taste 1/8-¼ teaspoon
Reduced-fat shredded cheddar cheese ¼ cup
Bread crumbs 2 tablespoons
Melted butter 1 tablespoon


Directions
  1. Preheat oven to 350ºF.
  2. Fill a large pot 2/3 of the way full with water and bring to a boil. Boil chicken until tender, about 20 minutes. Let chicken cool and shred by hand. Set aside.
  3. While chicken is boiling, mix together soup, mayonnaise, lemon juice, and curry powder, then set aside.
  4. Spread asparagus on the bottom of a 1.5-quart casserole dish. Arrange chicken on top of asparagus, and pour the soup mixture over the top.
  5. Sprinkle the casserole with cheese and bread crumbs, drizzle melted butter over the top, and bake at 350ºF for 30-35 minutes, until crisp and bubbly. Cover with foil if it starts to get too brown.

Exchanges
6 very lean meats; 2 vegetables; 1.5 fat

Side Suggestions: Mixed Green Salad
Toss bagged mixed greens with vegetables and salad dressing of your choice.


Nutrition Facts
Serving Size ½ of recipe
Calories 320
Total Fat 12 g
Saturated Fat 3 g
Sodium 940 mg
Total Carbohydrate 16 g
Dietary Fiber 2 g
Protein 35 g
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