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Stovetop Chicken & Broccoli Casserole
Try this easy, delicious and healthy casserole featuring broccoli, chicken breast and cheddar cheese.
Makes: 6 servings
Active Time: 25 minutes
Total Time: 40 minutes
Ingredients:
• 8 ounces whole-wheat egg noodles
• 1 14-ounce can reduced-sodium chicken broth
• 1 pound boneless, skinless chicken breasts, trimmed, cut into ¾-inch pieces
• 1 14- to 16-ounce package frozen broccoli florets, thawed and chopped
• 1½ cups skim milk
• ½ cup reduced-fat mayonnaise
• 3 tablespoons flour
• 1½ teaspoons dry mustard
• ½ teaspoon garlic powder
• ¼ teaspoon black pepper
• 1½ cups shredded Colby-Jack or Cheddar cheese
Directions:
Place noodles in a large oven-safe skillet. Pour on broth. Layer chicken, then broccoli over the noodles. Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli. Bring to a simmer over medium-high heat. Reduce heat, cover and simmer, stirring once or twice, until cooked through, 15-18 minutes. Position rack in upper third of oven; preheat broiler. Sprinkle cheese on casserole. Broil until lightly browned, about 3 minutes.
Make it Meatless!
Leave out the chicken or replace with 1 pound of tofu or 1 can of garbanzo beans.
Nutrition Facts
per serving
446 calories, 15 g fat, (7 g saturated fat, 4 g monounsaturated fat); 75 mg cholesterol; 41 g carbohydrate; 1 g added sugars, 33 g protein; 6 g
fiber; 662 mg sodium; 424 mg potassium.
Nutrition bonus: Vitamin C (45% daily value), Calcium (30% daily value), Vitamin A (23% daily value), Folate (16% daily value)
Carbohydrate servings: 2½
Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 fat
