Stovetop Chicken & Broccoli Casserole

3.6 (109)
Stovetop Chicken & Broccoli Casserole

We trimmed 9 grams of fat and almost 100 calories in this makeover of cheesy chicken-and-broccoli casserole. All the raw ingredients are layered in a skillet, then simmered for a quick weeknight dinner.

Yield: 6 servings
Active Time: 25
Total Time: 40

Ingredients

  • 8 ounces whole-wheat egg noodles
  • 1 14-ounce can reduced-sodium chicken broth
  • 1 pound boneless, skinless chicken breasts, trimmed, cut into 3/4-inch pieces
  • 1 14- to 16-ounce package frozen broccoli florets, thawed and chopped, if desired
  • 1 1/2 cups skim milk
  • 1/2 cup reduced-fat mayonnaise
  • 3 tablespoons all-purpose flour
  • 1 1/2 teaspoons dry mustard
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups shredded Colby-Jack or Cheddar cheese

Preparation

  1. Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.
  2. Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli.
  3. Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes.
  4. Meanwhile, position rack in upper third of oven; preheat broiler.
  5. When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.

Nutrition

Nutrition Per Serving

calories 446
fat 15 g (7 g sat, 4 g mono)
cholesterol 75 mg
carbohydrates 41 g
protein 33 g
fiber 6 g
sodium 662 mg
potassium 424 mg

Nutrition Bonus Vitamin C (45% daily value), Calcium (30% dv), Vitamin A (23% dv), Folate (16% dv)

Carbohydrate Serving 2

Exchanges 2 starch, 1 vegetable, 3 lean meat, 1 fat

From EatingWell March/April 2012