Chicken and Broccoli Casserole

Serves 8 (1 cup serving)

3 quarts water
1 (12-ounce) package broccoli florets
4 (6-ounce) skinless, boneless chicken breast halves
1 (12-ounce) can evaporated fat-free milk
1/4 cup all-purpose flour (about 1 ounce)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of nutmeg
1 cup fat-free mayonnaise
1/2 cup fat-free sour cream
1/4 cup dry sherry
1 teaspoon Worcestershire sauce
1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
1 cup (4 ounces) grated fresh Parmesan cheese, divided
Cooking spray

Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

Calories 276
Carbs 18.9g
Sodium 696mg
Fat 7.8g
Protein 31.1g

Tim H.

Losing weight with I Metabolic was really E.Z. I even cheated with a salad or two and still lost weight. I feel better, my back hurts less and my knees are much more user friendly than they were before I lost the weight. Thank you to all the people that made this possible for us to do. If you want to lose weight and don’t think you can, try this program. I did and I lost weight.

Tim Howard.

KCKL/KLVQ Radio

Tim Howard weight loss

Ronn R.

Thanks to imetabolic. My energy level is back to where it needs to be. As a father of 2 young boys it’s important to be able to get up and go. My get up and go had got up and went so I needed help. I Metabolic has done that for me. I lost 25 lbs and feel much better than I have in a long time. Thanks for making this not only easy, but very fast as well.

Ronn Ricks

KCKL F.M.

Malakoff Texas

Ronn Ricks weight loss story

Tracey H.

How It All Started

I was severely depressed!! Life was going horribly. My weight had gotten way out of control to the worst point ever. My personal life had crumbled to nothing, people were embarrassed to be seen with me, people were laughing at me in public. Work life was failing to where I couldn’t even walk across the parking lot to begin working. I couldn’t stand for 8 hours, which my work involved. My legs hurt “BAD”! I wasn’t getting any respect, because people saw me as worthless and I felt worthless. I just wanted to hide and not see anyone. That’s what I did after work. I went to the grocery store and stocked up on my favorite goodies, such as baked goods, bread, pizza, or stopped by fast food places, yes more than one in an evening and went home to try and ease the pain of loneliness, hurt, stress and inner unhappiness from being so overweight.

One day, I read in the newspaper, Dr. Sasse’s Bariatric practice was having a seminar at the Nugget in Reno. I asked my mom to go with me as support. Support is a great thing to have. We found the seminar very informative and I went home energized! Until my insurance would not pay for my surgery!!!! A few months later, thanks to Dr. Sasse’s mailing list, I received a card in the mail from IMetabolic. The card invited me to call and find out about this wonderful, non-surgical program.  I had made the decision that I wanted to do this no matter what it took!  I called and made my appointment. I couldn’t wait and I had my first consult with Mark Conte. He’s very easy to talk to and I knew I had found the right place. The same goes for Tracy and Tasha as well as Dr. Moore, they made me feel like family, no judgement of what I looked like and gave me the wonderful tools to start becoming the new and improved me!!!!

Be sure to follow Tracey’s story on her blog at – Tracey Get Fit

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Patricia A.

Throughout my adult life, I have been on many different diets. I would lose the weight, only to eventually gain it back again. As I got older, and my attempts to lose weight and keep it off were less successful, I couldn’t help feeling I was missing some important piece of the puzzle. After my first consultation with iMetabolic®, I believed I had found that missing piece.

For the first time, I was seen as a whole person, not just my weight. I’ve been given the opportunity to learn about myself, my relationship to food and the triggers that lead to unhealthy eating habits, the true indicators of my healthy weight (BMI and Body Fat Percentage), the importance of exercise and maintenance.

I’ve been given practical tools to use in my everyday life that encourage my personal success not only in the area of eating/ weight, but in other aspects of my life as well. The support from every member of the iMetabolic® team, that is such an integral part of this program, has been one of the things that have meant the most to me. I know they are there for me, to help me, and I don’t have to figure it out all on my own.

Patricia Artis – lost 35 pounds

Robert S.

robert

After being injured in a serious accident, I let my weight get out of hand. I have always been very physically active and hard working, and also a volunteer firefighter. My weight gain made these physical activities difficult. I became self-conscious and was starting to develop high blood pressure.

After hearing an advertisement for Dr. Sasse’s center, iMetabolic®, I met with the staff. They were very friendly, knowledgeable and energetic. I decided to give them a go. I started August 1, 2008. I met with the staff physician who also was very helpful. Upon using iMetabolic®’s nutritional education, eating program and supplements – and putting in a lot of hard work and discipline,  I was able to lose 70 pounds, and my body fat is now one quarter of what it was. My fitness level is very high and my blood pressure is very low.

I am a huge numbers guy and iMetabolic® has a body composition machine. We used the machine on a bi-monthly basis. I found it very motivating to compare and improve my previous results. I cannot thank iMetabolic® and the staff enough.

Robert Shaw — lost 70 pounds

Tamara M.

tamara

I am so grateful that I found the iMetabolic® program. I had struggled with ever-increasing weight for a number of years. I made half-hearted attempts at dieting on my own but just couldn’t seem to stay with anything. The structure of the pro- gram made it almost easy in which to adhere. I live alone and tended to snack a lot or eat the wrong things rather than pre- pare food for myself. Having the protein meal replacements at the prescribed six times was an easy way for me to eat regu- larly and get much better nutrition. I had plenty of energy, which surprised me, and I really didn’t feel hungry.

It was so great to watch the weight finally come off every week! I no longer have to shop in the fat girl stores. I feel so much better about how I look! I had hip surgery a year ago, and I know that the weight loss made a difference in my recovery time and in the long -term outcome of the surgery. Thank you, iMetabolic®!

I am so grateful that I found the iMetabolic® program. I had struggled with ever-increasing weight for a number of years. I made half-hearted attempts at dieting on my own but just couldn’t seem to stay with anything. The structure of the pro- gram made it almost easy in which to adhere. I live alone and tended to snack a lot or eat the wrong things rather than pre- pare food for myself. Having the protein meal replacements at the prescribed six times was an easy way for me to eat regu- larly and get much better nutrition. I had plenty of energy, which surprised me, and I really didn’t feel hungry.It was so great to watch the weight finally come off every week! I no longer have to shop in the fat girl stores. I feel so much better about how I look! I had hip surgery a year ago, and I know that the weight loss made a difference in my recovery time and in the long -term outcome of the surgery. Thank you, iMetabolic®!

Sally K.

Sally

I am a 66-year-old grandmother (I was 65 when I started with the iMetabolic® program). After more than 50 years of yo-yo dieting and spending another miserable summer, I was deter- mined to take charge of my life and live instead of just existing.

I saw the commercial for iMetabolic® on T.V. and was drawn to it because this was a medical weight-loss program, and I’d never done that.

Of all the diets and weight-loss programs I’ve been on over the years, I’ve never reached my goal. I know I will here, because kind and caring staff keep me wanting to succeed. I know there are many ways to enjoy my success.

Where there’s a will, there’s a way.

When I began, I had a lot of health issues
1) High Blood Pressure
2) Scoliosis
3) Poly Cystic ovaries
4) Diabetes
5) High Cholesterol
6) Kidney Disease

Even with these conditions, the nutritionists were able to work out a food plan for me. All I had to do was follow it and get as much exercise as I could. Weight loss was slow, but steady and I’m learning to keep it off. It’s never too late!

Sally Kwapich – lost 76.7 pounds and 46.15 inches. (Her BMI has gone from 40.6 to 28.1! She has become NON DIABETIC and has had her blood pressure meds cut by more than half. Labs show her Kidney Nephropathy is improving as well).

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