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Macro Friendly Swiss Chicken
I grew up eating this casserole and it is a comforting classic in my book! Instead of using condensed soup, I make my own and flavor it with onion powder and poultry seasoning. Really tasty!!
Ingredients
- 32 oz boneless, skinless chicken breasts about 4 large
- salt and pepper to taste
- 4 slices baby swiss cheese I used Kroger brand
- 1 1/2 cups skim milk I used fairlife
- 3 tablespoons all purpose flour
- 1/4 teaspoon poultry seasoning
- 1/4 teaspoon onion powder
- salt & pepper
- 1/2 tablespoon salted butter
- 15 reduced fat Ritz Crackers
Equipment
- 9×13 baking dish
- saucepan
Instructions
- Spray a 9×13 pan with cooking spray and set aside.
- Place chicken breasts in between two pieces of parchment paper and pound out to be less than 1-inch thick and more even across the entire breast. Sprinkle both sides with salt and pepper and place into prepared pan. Top each piece of chicken with cheese. Set aside.
- In a small saucepan, whisk cold milk with flour, poultry seasoning, onion powder, salt and pepper. Place over medium heat and whisk constantly until sauce starts to thicken into a sauce. Remove from heat and stir in butter. Pour hot sauce overtop chicken. Top chicken with crushed ritz crackers.
- Cover pan and bake 45 minutes OR until chicken is thoroughly cooked and registers an internal temperature of 165 degrees F. Divide evenly into four portions and serve hot with rice.
Notes
The more accurate macros for 1 serving (1/4th of this recipe) are as follows: 466 calories, 16g F/14.6g C/61.6g P.
Nutrition
Calories: 444kcal | Carbohydrates: 17g | Protein: 57g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 166mg | Sodium: 446mg | Potassium: 1017mg | Fiber: 1g | Sugar: 6g | Vitamin A: 444IU | Vitamin C: 3mg | Calcium: 278mg | Iron: 2mg
