Chicken and Broccoli Casserole from Cooking Light

for crisper broccoli, remove it from boiling water after three minutes. Serve with a simple green salad. 

Ingredients

3 quarts water
1 (12-ounce) package broccoli florets
4 (6-ounce) skinless, boneless chicken breast halves
1 (12-ounce) can evaporated milk
1/4 cup all-purpose flour (about 1 ounce)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
dash of nutmeg
1 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1/2 cup dry sherry
1 teaspoon Worcestershire sauce
1 (10.75 ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
1 cup(4 ounces) grated fresh Parmesan cheese, divided
cooking spray

Preheat oven to 400 degrees

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli. 

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise to broccoli mixture; stir gently until combined. 

Spoon mixture into a 13x9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400 degrees for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes. 

Yield: 8 servings (serving size: about cup)

CALORIES 276 (25% from fat); FAT 7.8g (sat 3.5g, mono 1.8, poly 1.1g); PROTEIN 31.1g; CHOLESTEROL 66mg; CALCIUM 365mg; SODIUM 696mg; FIBER 2.1g; IRON 1.6mg; CARBOHYDRATE 18.9g

How to Make This Gluten Free?

*Use all-purpose gluten free flour
*use Daisy sour cream
*use gluten free mushroom soup