My Lightened Veggie Version of Poppy Seed Chicken
40 mins (prep 10, cooking 30)
6 ingredients
4 servings
The original recipe of Poppy Seed Chicken Casserole belongs to diner524. When I made it to suite my needs she suggested that I post it as a new recipe. Here it is, it's very tasty and the fat has been trimmed significantly. diner524 adds the suggestion that this could be served with whole wheat pasta or brown rice.

Categories:  <-60-mins , beginner-cook , weeknight , easy , north-american , main-dish , comfort-food , taste~mood , canadian , diabetic , time-to-make ,
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  • 1 lb vegetarian chicken strips (may use up to 1 1/2 lbs for you want more or larger servings)
  • 1 (10 3/4 ounce) low-fat cream of chicken soup (may use 2 cans if it seems to dry to you)
  • 8 ounces fat free sour cream
  • 1/2 a stack saltine crackers, crushed
  • 1 tablespoon poppy seed
  • 1 tablespoon olive oil, no need to use the more expensive extra virgin here


Serving Size (125.73 g)
Servings 4
Amount per Serving
Calories 214.26 Calories from Fat 129.78
% Daily Value *
Total Fat 14.42g 88.74%
Saturated Fat 3.29g 65.74%
Trans Fat 0.07g %
Cholesterol 97.52mg 130.03%
Sodium 69.08mg 11.51%
Total Carbohydrate 1.09g 1.45%
Dietary Fiber 0.72 g 11.54%
Sugars 0.11 g %
Protein 20.44g 163.54%
Vitamin A 0.0IU% Vitamin C 0.04mg%
Calcium 60.01mg% Iron 1.31mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
cream of chicken soup, fat free sour cream, saltine crackers, a