Much lighter chicken casserole
6 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 2 | tablespoons | Corn-oil margarine |
| 6 | tablespoons | Unbleached flour |
| 1¼ | cup | Defatted chicken stock |
| 1 | cup | Non-fat milk |
| ½ | teaspoon | Salt |
| ⅛ | teaspoon | Garlic powder |
| ⅛ | teaspoon | Freshly ground black pepper |
| 4 | cups | Cooked diced chicken without skin |
| ¼ | cup | Calorie-reduced mayonnaise |
| 2 | cups | Diced celery |
| 2 | tablespoons | Chopped onion |
| 2 | tablespoons | Freshly squeezed lemon juice |
| 2 | cups | Cooked cooled rice |
| ¼ | cup | Sliced almonds toasted in preheated 350-degree oven 8 to 10 minutes |
Directions
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.