2 (10 oz.) pkgs. frozen broccoli spears, thawed, OR
1 head fresh broccoli, steamed in microwave
3 c. chopped chicken breasts (about 1 1/2 lbs.)
1/2 c. (2 oz.) reduced fat Cheddar cheese, shredded
1 1/4 c. skim milk
10 3/4 oz. can of 1/3 less salt cream of mushroom soup
1 tsp. lemon juice
1/8 tsp. salt
1/8 tsp. pepper
3 tbsp. all purpose flour
3 tbsp. water
1/2 c. finely crushed melba toast rounds
1 tbsp. melted butter

Layer broccoli, then chicken, then cheese in 13 x 9 inch baking dish. Sauce: Combine milk, soup, lemon juice, salt, pepper in saucepan and stir well. Combine flour and water in a bowl; stir well. Bring to a boil, stirring constantly, for about 8 minutes. When thickened and bubbly pour evenly over chicken.

Sprinkle toast crumbs mixed with butter over top. Cover. Bake at 350 degrees for 20 minutes. Uncover and bake additional 15 minutes. Let stand a few minutes before serving. Six servings. 296 calories per serving compared to 684 for traditional dinner.