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Much Lighter Chicken Casserole

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      Title: MUCH LIGHTER CHICKEN CASSEROLE
 Categories: Chicken, Main dish, Casseroles
      Yield: 6 Servings
 
      2 tb Corn-oil margarine
      6 tb Unbleached flour
  1 1/4 c  Defatted chicken stock
      1 c  Non-fat milk
    1/2 ts Salt
    1/8 ts Garlic powder
    1/8 ts Freshly ground black pepper
      4 c  Cooked diced chicken
           - without skin
    1/4 c  Calorie-reduced mayonnaise
      2 c  Diced celery
      2 tb Chopped onion
      2 tb Freshly squeezed lemon juice
      2 c  Cooked cooled rice
    1/4 c  Sliced almonds
           - toasted in preheated
           - 350-degree oven
           - 8 to 10 minutes
 
     Melt margarine in medium saucepan.  Add flour and stir over medium
  heat 1 minute.  Do not brown.  Add chicken stock and milk. Using a
  wire whisk, stir over medium heat until mixture comes to a boil. Add
  salt, garlic powder and pepper; continue to cook 1 minute more.
     In large mixing bowl, combine sauce with chicken, mayonnaise,
  celery, onion, lemon juice and rice.  Mix well and pour into a
  casserole sprayed with non-stick vegetable coating. Top with toasted
  almonds. Bake in preheated 350-degree oven 50 to 60 minutes until hot
  and bubbly. Makes about 7 cups OR 6 (1-cup) servings.
  
  NUTRITIONAL INFORMATION:  Each serving contains approximately 399
  calories; 83 milligrams cholesterol; 17 grams fat; 449 milligrams
  sodium.
  
  Printed in the June 20, 1991, issue of the Los Angeles Daily News.
 
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