Low Fat Chicken Broccoli Casserole or Soup

(Serves 8)
White Sauce Ingredients:                                        

½ t. minced garlic or ¼ c. chopped onion

¼ c. wheat flour
2 t. chicken boullion
½ t. salt

2 c. skim milk

Casserole Ingredients:

½ c. sour cream

½ c. greek yogurt + 1 T. dijon mustard (or mayo)

3 c. cooked & salted chicken (1.5 lbs or 2 large breasts) 

*6 c. cooked rice (or 6 c. potatoes- 5 lbs)

6-8 c. broccoli, chopped (1 frozen bag)           
(or 3 cans green beans)
1 c. shredded cheese 

Directions:

*1. Boil and salt rice or potatoes
2. Boil quartered chickenbreasts for 20-30 minutes (or pressure cook for 10-15 min) and boil broccoli in some water in a pot for 10 min. 
(or microwave frozen bag 3-5 min)

3. Whisk white sauce in a large sauce pan on medium heat.

4. Layer rice, chicken, broccoli, and sauce in a casserole dish.

5. Top with cheese and Bake at 375* for 15-20 min

*note- boil or pressure cook 2 c. rice with 4 c. water and 1½-2 t. salt (1½ if  mayo)
(brown rice- pressure cook for 22 min)

*To turn into soup, add 6 c. water and 2 T. chicken bouillon

SIMPLE SMALL VERSION:

(Serves 6)

3 c. cooked rice

1-2 cans chicken

1 can cream of chicken 

1/3 c. mayo

1bag frozen broccoli

-Layer, Top with cheese

-Bake 375* for 15 min