Ingredients
- 1/4 caraway seed
- 270 gr chicken breasts about (boneless skinless)
- 180 ml skim milk
- 38 gr spinach (frozen)
- 30 gr nonfat processed swiss cheese torn (into pieces)
- 5 gr cornstarch
- 7 ml chicken bouillon granules
- 1 gr pepper
- 1 ml tabasco sauce
Cook spinach according to package directions; drain well. Divide among 4 au gratin baking dishes. Meanwhile, spray a COLD large skillet with nonstick coating. Add chicken. Cook over medium heat for 8 to 10 min or till tender and no longer pink, turning pieces occasionally. Place chicken atop spinach. Keep warm. For sauce, combine milk, cornstarch, bouillion, caraway, and pepper. Cook and stir till thickened and bubbly. Add cheese and tabasco; stir till melted. Pour atop chicken and serve.
per serving: 192 Kcal 2.3g fat (0.6 sat fat) 11% CFF 793mg Na To FREEZE: Cool; cover with foil; label and freeze. Conventional oven: Bake frozen casserole, covered at 375� F for 45-50 min or until hot. Microwave: Remove foil from frozen casserole; cover with vented plastic wrap. Microwave 1 serving at 70% (med-high) for 6-7 min or till heated through, turning dish once.
