14 Ingredients
  • 1 1/2 pounds broccoli (about 3 large heads), chopped
  • 24 ounces boneless, skinless chicken breasts
  • Salt and pepper
  • 1 tablespoon unsalted butter
  • 2 1/2 teaspoons extra-virgin olive oil
  • 2 cloves garlic, crushed
  • 2 tablespoons minced shallot or onion
  • 1/4 cup all-purpose flour
  • 1 cup fat-free chicken broth
  • 1 cup nonfat milk
  • 1/4 cup dry sherry or white wine
  • 6 ounces shredded reduced-fat Swiss cheese
  • 1/4 cup grated Parmesan
  • 1/4 cup seasoned whole-wheat bread crumbs
Nutrition
250
13% daily value
12 servings
                                       
                                            high-​fiber
     

Fat

14% 9

Saturated

21% 4

Trans

- 0

Monounsaturated

- 3

Polyunsaturated

- 1

Carbs

7% 20

Carbs (net)

- 14

Fiber

22% 5

Sugars

- 5

Sugars, added

- 0

Protein

50% 25

Cholesterol

20% 60

Sodium

31% 742

Calcium

29% 286

Magnesium

16% 69

Potassium

19% 886

Iron

11% 2

Zinc

18% 2

Phosphorus

54% 379

Vitamin A

15% 136

Vitamin C

189% 170

Thiamin (B1)

21% 0

Riboflavin (B2)

34% 0

Niacin (B3)

46% 7

Vitamin B6

65% 1

Folate equivalent (total)

35% 140

Folate (food)

- 130

Folic acid

- 6

Vitamin B12

30% 1

Vitamin D

2% 0

Vitamin E

14% 2

Vitamin K

163% 196
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