Lisa's Broccoli-Chicken Casserole

This recipe is a health makeover of a dish that originally called for a can of condensed soup as a sauce to cover the broccoli and chicken. We certainly recognize the convenience of using a can of soup, so if you'd prefer, you can make this recipe with one of the new reduced-sodium soups. If you choose this option, omit the milk, flour and salt. Stir the cheddar, curry powder, lemon juice and mayonnaise into the condensed soup and spread this mixture over the chicken. COOK'S NOTE: We poached 2 medium chicken breasts (about 6 ounces each) to get the shredded chicken called for. Total time: 40 minutes Hands-on time: 15 minutes

Ingredients: 2 cups milk 3 tablespoons flour 1/4 cup shredded sharp cheddar cheese (1 ounce) 2 tablespoons mayonnaise 1-1/2 teaspoons lemon juice 1/2 teaspoon curry powder 1/2 teaspoon salt 4 cups chopped cooked broccoli (from fresh or thawed frozen) 1-1/2 cups shredded cooked chicken breast (9 ounces cooked) 1/4 cup panko breadcrumbs 1/3 cup grated Parmesan cheese

1. Preheat the oven to 450°F. 2. In a medium saucepan, gradually whisk the milk into the flour until well combined. Cook over medium heat, whisking constantly, until the mixture starts to bubble and thickens to the consistency of thick cream, about 5 minutes. Remove from the heat and whisk in the cheddar, mayonnaise, lemon juice, curry powder and salt. 3. Layer the broccoli in an 8-inch square baking dish. Top with the chicken. Pour the sauce over the chicken. 4. In a small bowl, combine the panko and the Parmesan. Sprinkle this mixture over the casserole. Bake until piping hot and the crumbs have browned, about 25 minutes. Let stand 5 minutes before serving. Makes 6 servings Each serving has: 357 calories, 17 g fat (6.4 g saturated), 31 g protein, 23 g carbohydrates (5.2 g fiber), 73 mg cholesterol, 656 mg sodium. Good source of: riboflavin, niacin, vitamin B6, vitamin B12, folate, calcium, selenium.