Poppy Seed Chicken Make Over
Recipe shared by Stephanie Larsen, Logan Utah.
Recipe Make Over Guidelines:
- Think nutrient rich foods; balance the meal and the day not just the recipe
- Remember taste; make recipe adjustments that are acceptable to you
- Don’t fight the change; if it doesn’t work, use another recipe
Original Recipe:
1 pound cooked diced chicken
1 can (10.75 oz) cond. cream chicken soup
8 ounces sour cream
1 1/2 cup crushed Ritz crackers
1/2 cup melted butter
2 tablespoons poppy seeds
Pre-heat oven to 350º F. Combine chicken, soup and sour cream; place in 9x9 baking pan or 2-qt casserole. Combine crackers, butter and poppy seeds; sprinkle over chicken. Bake chicken uncovered for 20 minutes or until hot throughout. Serves 4
Revised Recipe:
3 cups raw broccoli florets, steamed
1 pound cooked diced, boneless, skinless chicken breast
1 can (10.75 oz) reduced fat and sodium cond. cream chicken soup
8 ounce fat-free sour cream
1/4 cup 1% milk
1 cup crushed reduced fat Ritz crackers
3 tablespoons melted butter
1 tablespoon poppy seed
4 1/2 cups cooked medium grain brown rice
Preheat oven to 350º F. Place steamed broccoli in 9x9 baking pan or 2-qt casserole. Combine chicken, soup, sour cream and milk; spread over broccoli. Combine crackers, butter and poppy seeds; sprinkle over chicken. Bake chicken uncovered for 20 minutes or until hot throughout. Serve over cooked brown rice and with a glass of milk. Serves 6
Summary of Changes:
Used skinless chicken breast (stewed, roasted, grilled, or broiled)
Used reduced or fat-free soup, sour cream and crackers
Thinned with milk, made a gravy and created more servings
Added a vegetable (broccoli)
Kept the butter (for flavor and nutrition), reduced amount used
Served over brown rice or whole wheat pasta
Serve with a glass of milk to provide 9 essential nutrients