Stovetop Chicken & Broccoli Casserole

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.

From EatingWell: March/April 2012
Yield: 6 servings
Active Time: 25 minutes
Total Time: 40 minutes

Ingredients

  1. 8 ounces whole-wheat egg noodles
  2. 1 14-ounce can reduced-sodium chicken broth
  3. 1 pound boneless, skinless chicken breasts, trimmed, cut into 3/4-inch pieces
  4. 1 14- to 16-ounce package frozen broccoli florets, thawed and chopped, if desired
  5. 1 1/2 cups skim milk
  6. 1/2 cup reduced-fat mayonnaise
  7. 3 tablespoons all-purpose flour
  8. 1 1/2 teaspoons dry mustard
  9. 1/2 teaspoon garlic powder
  10. 1/4 teaspoon salt
  11. 1/4 teaspoon freshly ground pepper
  12. 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: 446 calories; 15 g fat (7 g sat, 4 g mono); 75 mg cholesterol; 41 g carbohydrates; 33 g protein; 6 g fiber; 662 mg sodium; 424 mg potassium.

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

2 Carbohydrate Serving

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