1 (10-ounce) package frozen chopped broccoli, thawed
Butter-flavored vegetable cooking spray
1 cup nonfat ricotta cheese
1/2 cup plain nonfat yogurt
1/2 cup fat-free egg substitute
1/3 cup grated Parmesan cheese
1/4 cup whole wheat flour
1/2 teaspoon baking powder
1/2 teaspoon dry mustard
1/4 teaspoon salt
1/8 teaspoon ground red pepper
Combine chicken and broccoli; place in a 9-inch pie-plate coated with cooking spray. Combine ricotta cheese and remaining 8 ingredients in container of an electric blender. Cover and process until smooth, stopping once to scrape down sides. Pour cheese mixture over chicken mixture in pie-plate. Bake at 350o for 40 to 45 minutes or until a knife inserted in center comes out clean. Let stand 10 minutes before slicing into wedges.
Yield: 6 servings
Per serving:
| Calories | 148 | |
| Protein (gr) | 19 | |
| Carbohydrate (gr) | 11 | |
| Fiber (gr) | 2 | |
| Fat (gr) | 3 | |
| Saturated fat (gr) | 2 | |
| Cholesterol (mg) | 23 | |
| Sodium (mg) | 348 |
250 milligrams of calcium