Chicken and Broccoli Casserole

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6 servings

1 3/4 cups stuffing mix
5 tablespoons reduced calorie margarine, melted
cooking spray
1 can (10 3/4 ounce) low fat cream of chicken soup
2 cups finely chopped cooked chicken breast
4 ounces non-fat milk
2 cups frozen broccoli thawed
1 tablespoon minced onion
1/8 teaspoon black pepper

1. Pre-heat oven to 425 degrees. Place stuffing mix and melted margarine ina mixing bowl and combine completely. Spread and pat all but 3/4 cup of the stuffong mixture in to the bottom of a 2 quart casserole dish coated with cooking spray.

2. In a seperate bowl, combine remaining ingrediants. Pour chicken mixture over stuffing mixture layer. Top with remaining stuffing mixture. Bake 20 to 25 minutes or until golden brown and bubbly. Lest stand 5 minute before serving.

PER SERVING
Calories: 257; % calories from fat: 31; Fat (gm): 9; saturated fat (gm): 2; Cholesterol (mg) 45; Sodium (mg): 795; Protein (mg) 18; Carbohydrates (gm): 26

Spicy Beef and Broccoli Stir-fry

This recipe was taken from a Weight Watchers cookbook.

~Makes 4 servings

2 Tablespoons dry sherry
2 Tablespoons Soy sauce
1 Tablespoon Grated peeled ginger root
5-6 garlic cloves, minced
1 Teaspoon Asian sesame oil
1/4 teaspoon crushed red pepper flakes, or to taste*
1/2 pound beef tenderloin, cut into strips
1 teaspoon cornstarch
1 tablespoon vegetable oil
4 cups chopped broccoli
3 scallions, thinly sliced

* I used 1/8 to cut down on the heat.

1. To prepare the marinade, in a gallon-size ziploc bag, combine the sherry, soy sauce, ginger root, garlic, sesame oil and pepper flakes; add beef. Seal the bag, squeezing out the air, turn to coat the beef. Refrigerate, turning the bag occasionally, about an hour.

2. Drain the marinade into a measuring cup; add enough water to make 1/3 cup liquid. Add the cornstarch and stir until it dissolves.

3. Heat in a large non-stick skillet or wok with lid over high heat. Add the vegetable oil and beef; stir fry until the beef loses it's red color, about 1 minute. With a slotted spoon, transfer to a plate. Reduce heat slightly and add the broccoli; stir-fry 3 minutes, then cover and steam 1 minute. Return beef to the skillet and add the marinade; increase the heat to high and stir-fry till sauce thickens, 2-3 minutes. Serve sprinkled with the scallions.

Per serving: 207 calories, 11 g total fat, 3 g saturated fat, 44 mg cholesterol, 573 mg sodium, 8 g total carbohydrates, 3 g dietary fiber, 18 g protein, 57 mg calcium.

POINTS per serving 4

TIP
If you ususally discard broccoli stems because they're tough, peel them-you'll find they're actually quite tender.