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
506
25% daily value
6 servings
                                       
                                            high-​fiber
     

Fat

28% 18

Saturated

42% 8

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 1

Carbs

13% 40

Carbs (net)

- 29

Fiber

43% 11

Sugars

- 10

Sugars, added

- 0

Protein

99% 49

Cholesterol

40% 119

Sodium

62% 1482

Calcium

57% 572

Magnesium

33% 139

Potassium

38% 1778

Iron

23% 4

Zinc

37% 4

Phosphorus

109% 760

Vitamin A

30% 271

Vitamin C

378% 340

Thiamin (B1)

43% 1

Riboflavin (B2)

68% 1

Niacin (B3)

92% 15

Vitamin B6

130% 2

Folate equivalent (total)

70% 280

Folate (food)

- 260

Folic acid

- 12

Vitamin B12

59% 1

Vitamin D

5% 1

Vitamin E

27% 4

Vitamin K

327% 392

Sugar alcohols

- 0

Water

- 522
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