Lighter Chicken Casserole|
Much Lighter Chicken Casserole
2 tb Corn-oil margarine
6 tb Unbleached flour
1 1/4 c Defatted chicken stock
1 c Non-fat milk
1/2 ts Salt
1/8 ts Garlic powder
1/8 ts Freshly ground black pepper
4 c Cooked diced chicken
- without skin
1/4 c Calorie-reduced mayonnaise
2 c Diced celery
2 tb Chopped onion
2 tb Freshly squeezed lemon juice
2 c Cooked cooled rice
1/4 c Sliced almonds
- toasted in preheated
- 350-degree oven
- 8 to 10 minutes
Melt margarine in medium saucepan. Add flour and stir over medium heat
1 minute. Do not brown. Add chicken stock and milk. Using a wire whisk,
stir over medium heat until mixture comes to a boil. Add salt, garlic
powder and pepper; continue to cook 1 minute more.
In large mixing bowl, combine sauce with chicken, mayonnaise, celery,
onion, lemon juice and rice. Mix well and pour into a casserole sprayed
with non-stick vegetable coating. Top with toasted almonds. Bake in
preheated 350-degree oven 50 to 60 minutes until hot and bubbly. Makes
about 7 cups OR 6 (1-cup) servings.
NUTRITIONAL INFORMATION: Each serving contains approximately 399 calories;
83 milligrams cholesterol; 17 grams fat; 449 milligrams sodium.
Printed in the June 20, 1991, issue of the Los Angeles Daily News.
From Gemini's MASSIVE MealMaster collection at www.synapse.com/~gemini