Directions:
- Cook broccoli according to package directions; drain.
- Arrange broccoli in 12in baking dish. Sprinkle with half the parmesan.
- Top with chicken or turkey, season meat with salt and pepper; spoon rice over.
- Melt butter, blend in flour, add milk all at once; cook and stir till bubbly.
- Cook 20 minute more and remove from heat. Stir in lemon juice and fold in sour cream.
- Pour sauce evenly over chicken/turkey; sprinkle with remaining parmesan.
- Bake in oven at 400 degrees for 15-18 minutes.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 286.25 Kcal (1198 kJ) | ||
| Calories from fat | 152.35 Kcal | ||
| % Daily Value* | |||
| Total Fat | 16.93g | 26% | |
|---|---|---|---|
| Cholesterol | 40.42mg | 13% | |
| Sodium | 438.73mg | 18% | |
| Potassium | 420.28mg | 9% | |
| Total Carbs | 19.19g | 6% | |
| Sugars | 2.56g | 10% | |
| Dietary Fiber | 2.59g | 10% | |
| Protein | 15.49g | 31% | |
| Vitamin C | 49mg | 82% | |
| Iron | 1.6mg | 9% | |
| Calcium | 153.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 144.31 Kcal (604 kJ) | ||
| Calories from fat | 76.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.53g | 26% | |
|---|---|---|---|
| Cholesterol | 20.38mg | 13% | |
| Sodium | 221.19mg | 18% | |
| Potassium | 211.88mg | 9% | |
| Total Carbs | 9.67g | 6% | |
| Sugars | 1.29g | 10% | |
| Dietary Fiber | 1.31g | 10% | |
| Protein | 7.81g | 31% | |
| Vitamin C | 24.7mg | 82% | |
| Iron | 0.8mg | 9% | |
| Calcium | 77.6mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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