1 (10 oz.) pkg. frozen spinach, cooked and drained
4 boned, skinless chicken breast halves (about 1 lb. total)
3/4 c. skim milk
2 tsp. cornstarch
1 1/2 tsp. instant chicken bouillon granules
1/4 tsp. caraway seed
1/8 tsp. pepper
2 oz. processed Swiss cheese, torn into pieces


Divide spinach into four au gratin baking dishes (microwave-proof if using microwave). In a large skillet sprayed with nonstick coating, put chicken and cook over medium heat for 8 to 10 minutes or until tender or no longer pink, turning pieces occasionally. Put chicken on top of spinach. Pour sauce over chicken; cover with foil, seal, label and freeze. Serves 4.

Sauce: Combine milk, cornstarch, bouillon, caraway seed and pepper and cook until thickened and bubbly (stir constantly). Stir in cheese until melted.

Conventional Oven: Bake frozen casserole, covered, at 375° for 45 to 50 minutes or until hot. Microwave Oven: Remove foil from casserole and cover with vented microwave-safe plastic wrap. Cook 1 serving at a time at 70% power (Medium-high) for 6 to 7 minutes or until heated through, turning dish once.

Per Serving: 208 Calories, 5 g. Fat, 79 mg. Cholesterol and 470 mg. Sodium.