Chicken and Broccoli in Phyllo

Health score
23%
Chicken and Broccoli in Phyllo
45 min.
2
212kcal

Suggestions

Ingredients

  • 0.8 cup broccoli fresh chopped
  • 0.7 cup chicken breast diced cooked (skinned before cooking and without salt)
  • 1.5 tablespoons process cream cheese product light softened
  • teaspoons juice of lemon 
  • ounce cheddar cheese shredded reduced-fat
  • tablespoons no-salt-added chicken broth undiluted canned
  • 0.3 teaspoon pepper 
  • sheets phyllo pastry frozen thawed
  • 0.1 teaspoon salt 

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Arrange broccoli in a vegetable steamer over boiling water. Cover and steam 3 minutes or until crisp-tender. Set aside.
  2. Combine chicken, Cheddar cheese, and cream cheese in a small bowl, stirring well.
  3. Add broccoli, chicken broth, and next 3 ingredients; stir well.
  4. Place 1 sheet of phyllo on a damp towel (keeping remaining phyllo covered). Lightly coat phyllo with cooking spray; fold phyllo in half crosswise, bringing short ends together. Lightly coat with cooking spray. Spoon half of chicken mixture onto narrow end of phyllo; fold over lengthwise edges of phyllo to partially enclose filling. Fold narrow end of phyllo over mixture, and roll up, jellyroll fashion. Repeat procedure with remaining phyllo and chicken mixture.
  5. Place phyllo packets, seam side down, on a baking sheet coated with cooking spray. Lightly coat tops of packets with cooking spray.
  6. Bake at 350 for 20 to 25 minutes or until golden.

Nutrition Facts

Calories212kcal
Protein40.46%
Fat33.34%
Carbs26.2%

Properties

Glycemic Index
64.5
Glycemic Load
4.28
Inflammation Score
-5
Nutrition Score
12.944347823444%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Luteolin
0.26mg
Kaempferol
2.59mg
Myricetin
0.02mg
Quercetin
1.09mg

Nutrients percent of daily need

Calories:211.74kcal
10.59%
Fat:7.77g
11.96%
Saturated Fat:3.63g
22.71%
Carbohydrates:13.74g
4.58%
Net Carbohydrates:12.44g
4.53%
Sugar:1.22g
1.36%
Cholesterol:53.63mg
17.88%
Sodium:408.03mg
17.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.22g
42.44%
Vitamin B3:7.61mg
38.07%
Vitamin C:31.37mg
38.03%
Vitamin K:35µg
33.33%
Selenium:21.14µg
30.2%
Phosphorus:227.97mg
22.8%
Vitamin B6:0.36mg
18.02%
Vitamin B2:0.22mg
12.86%
Vitamin B1:0.16mg
10.97%
Folate:42.96µg
10.74%
Manganese:0.2mg
10.13%
Calcium:96.07mg
9.61%
Iron:1.47mg
8.16%
Potassium:282.92mg
8.08%
Vitamin B5:0.79mg
7.95%
Vitamin A:392.45IU
7.85%
Magnesium:27.44mg
6.86%
Zinc:1.03mg
6.86%
Fiber:1.3g
5.19%
Vitamin B12:0.27µg
4.45%
Copper:0.08mg
3.75%
Vitamin E:0.51mg
3.4%
Source:My Recipes