Skinny Chicken & Broccoli Casserole

            For those of you who think I do not have any healthy recipes, here is another one. This is loaded with chicken and broccoli, with mushrooms. To combine it all, I have given it an awesome and savory sauce. I am thrilled with this recipe, being home and doing my blog and all my cooking, I do have to admit that I have put on a few pounds.

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Both my hubby and I have decided to do this together. He has a great job now where he is actually able to take a vacation.

            This week, we will be eating light, but filling meals that will put us on a straight path to regaining our healthy weight loss. Sit back, read this recipe, make it and tell me that it is not one of the best skinny meals you have had.

Since hubby is going to be home for meals this week, I plan to make most of his favorites. Broccoli and chicken are a couple of the top favorites.

Frequently Asked Questions:

            Can I make this ahead?

You can always make food ahead of time. It is how you store it that is going to make the difference. You can cook the chicken ahead, cool it and then dice it up into cubes. Keep the chicken in a container by itself. Same as with the vegetables and the sauce.

Then when you are ready to cook it, just mix it all together and bake it.

            Can I trade out the vegetables?

I realize there will be some people who do not like mushrooms, or maybe broccoli. Leave out the mushrooms if you want. Find another green vegetable that you could substitute for the broccoli. I would suggest some chopped spinach.

What do you need to make Skinny Chicken & Broccoli Casserole

            2 cups of cooked and cubed chicken breast

            16 ounces of sliced mushrooms

            16 ounces broccoli florets, thawed

            1 small onion chopped

            1 tbsp olive oil

            3 tbsp flour (to make it healthier, use corn starch)

            1 ½ cup low fat milk, or fat free

            5 ounces of plain Greek Yogurt

            ¼ cup light mayonnaise

            ¼ salt

            ¼ pepper

            ¾ cup of Mexican Style Fiesta blend cheese

How to make Skinny Chicken & Broccoli Casserole

FIRST STEP:

Preheat oven to 350*

Spray a 2 quart casserole dish with non stick spray

SECOND STEP:

Precook the broccoli

Heat the olive oil in a skillet

THIRD STEP:

Add in the mushroom and onion and cook until soft

a)

b)

Add the cooked chicken and cook until heated through

FOURTH STEP:

Sprinkle the flour over the chicken and the mushrooms

Stir constantly and cook for one minute

Stir in the milk and bring to a boil

FIFTH STEP:

Cook for three minutes or until thick and bubbly

Stir in the broccoli and stir to heat through

SIXTH STEP:

Add in the yogurt, mayo, salt and pepper and stir to combine well

a)

b)

Pour into the prepared baking dish

SEVENTH STEP:

Sprinkle the top with cheese and bake for 20 minutes or until the cheese is melted and bubbly

Garnish with fresh parsley or chopped green onion

Serve and enjoy!

Note

This is adapted from a recipe from Cooking Light

Skinny Chicken & Broccoli Casserole

Skinny Chicken & Broccoli Casserole

Yield: 6
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes

Ingredients

  • 2 cups of cooked and cubed chicken breast
  •             16 ounces of sliced mushrooms
  •             16 ounces broccoli florets, thawed
  •             1 small onion chopped
  •             1 tbsp olive oil
  •             3 tbsp flour (to make it healthier, use corn starch)
  •             1 ½ cup low fat milk, or fat free
  •             5 ounces of plain Greek Yogurt
  •             ¼ cup light mayonnaise
  •             ¼ salt
  •             ¼ pepper
  •             ¾ cup of Mexican Style Fiesta blend cheese

Instructions

FIRST STEP:

Preheat oven to 350*

Spray a 2 quart casserole dish with non stick spray

SECOND STEP:

Precook the broccoli

Heat the olive oil in a skillet

THIRD STEP:

Add in the mushroom and onion and cook until soft

Add the cooked chicken and cook until heated through

FOURTH STEP:

Sprinkle the flour over the chicken and the mushrooms

Stir constantly and cook for one minute

Stir in the milk and bring to a boil

FIFTH STEP:

Cook for three minutes or until thick and bubbly

Stir in the broccoli and stir to heat through

SIXTH STEP:

Add in the yogurt, mayo, salt and pepper and stir to combine well

Pour into the prepared baking dish

SEVENTH STEP:

Sprinkle the top with cheese and bake for 20 minutes or until the cheese is melted and bubbly

Garnish with fresh parsley or chopped green onion

Serve and enjoy!

Nutrition Information:
Serving Size: 1
Amount Per Serving: Calories: 120Total Fat: 24gSaturated Fat: 14gTrans Fat: 10gCholesterol: 160mgSodium: 40mgCarbohydrates: 340gSugar: 18gProtein: 12g