PointPus: 9 SmartPoints 8
Prep time: 20 minutes
Cook time: 35 minutes
Yield: 8 servings
Serving size: 1 cup
Ingredients
Casserole:
- 1 lb cooked boneless, skinless chicken breast, shredded
- 13 slices fat-free lean ham slices (about 10 oz)
- 10 thinly sliced Swiss cheese
Sauce:
- 4 Tbsp light butter
- 4 Tbsp whole wheat flour
- 3¼ cups skim milk
- 2 Tbsp lemon juice
- 1½ Tbsp Dijon mustard
- ½ tsp paprika
- ¼ tsp black pepper
Topping:
- ¼ cup light butter
- 1½ cup Panko breadcrumbs
- 1½ tsp garlic powder
- 1½ tsp fresh parsley, minced
- ¼ tsp black pepper
Instructions
- Preheat oven to 350 F. Lightly coat a 9" x 13" baking dish with nonstick cooking spray and set aside.
- Line the bottom of the baking dish with shredded chicken. Next, layer ham slices. Lay the Swiss cheese on top of the ham.
- For
the sauce: Over medium heat, melt the butter in a large sauce pan.
Whisk in the flour until smooth. Continue to whisk mixture while slowly
adding milk — stir until sauce thickens, about 10 minutes, whisk
continuously.
- Time
Saving Tip: To make the thickening process go faster, heat milk in the
microwave until it boils (about 2-3 minutes). Then slowly add to sauce
pan, whisking as you pour.
- Add
lemon juice, Dijon mustard, paprika and pepper. Bring sauce to a low
simmer again, whisk continuously. Once it has reached desired thickness,
remove from heat and pour sauce evenly over the casserole.
- For
the topping: In a small sauce pan, melt the butter and stir in Panko
breadcrumbs, garlic, parsley and pepper. Sprinkle topping mixture over
the top of the casserole. Lightly mist top of casserole with nonstick
cooking spray. Bake for 35 minutes until topping is golden brown.
Nutrition Information
Per Serving: 1 cup
Calories: 323
Calories from fat: 84
Fat: 15g
Saturated Fat: 6g
Cholesterol: 70mg
Sodium: 707mg
Carbohydrates: 19g
Fiber: 0g
Sugar 0g
Protein: 33g
Calcium: 12mg
Iron: 3mg