Low-Fat Chicken Broc Casserole

Danielle B
By Danielle B Latest Reply 2010-04-09 14:07:23 -0500
Started 2010-04-07 14:38:11 -0500

Low-Fat Broccoli Casserole

Ingredients:

-1 7-ounce package of rice

-1 family size bag of frozen chopped broccoli (fresh
works, too)

-1/2 cup skim milk

-1 can of low-fat cream of mushroom soup

-8 ounces of light Velveeta cheese

-2-3 large skinned chicken breasts

Place frozen or fresh chicken breasts in boiling water and precook. Drain and dice chicken into bite-size cubes. Precook rice and set aside. Prepare broccoli according to package directions. In a saucepan combine soup, skim milk, and cheese. Cook over low heat until cheese melts. Stir in the rice, chicken, and broccoli. Spray a baking dish with non-stick butter spray. Put the broccoli mix into the dish and top the casserole with about 1/4 cup of shredded 2% sharp cheddar cheese. Bake in a 325-degree oven for about 35 minutes.

Notes:

With the number of family outings, our thoughts often turn to the big meals that go with them. You can keep your dishes both healthy and tasty with a bit of planning. Try this low-fat broccoli casserole recipe—the recipe will serve six to eight and you can double it easily if you like. This is also a handy veggie to take to those last minute potluck get-togethers.

The chicken is optional. You can add the chicken to make the casserole a complete meal or leave it out to make it a side-dish favorite. You get everything in this one pan. Broccoli is loaded with nutrients and chicken is low in fat and cholesterol. The cheese is a higher fat product so be aware of that. I do not suggest brown rice for this recipe because of the taste difference. White rice works best here. I have even used cream of celery soup in case you do not like mushrooms.

PS
I always add extra broccoli to mine.

Have fun sharing
Danielle


2 replies

Deb-G
Deb-G 2010-04-09 11:31:12 -0500 Report

Danielle…LOVE all the recipes…was wondering though if you have the calorie, carb, etc count on these? Just a thought to add to it…Keep um coming…enjoying it :)

Danielle B
Danielle B 2010-04-09 14:07:23 -0500 Report

Hi Deb

I can try and work on that for the future but the problem with that is there is no exact account on the ones that I have offered so far. Two of these have been ones that I have made up just by playing in the kitchen and I did not really have specific measurements for the ingredients before I wrote them down. I will tell you that with the rice, soup, milk, and cheese the carb ratio is high. That is one reason to add the chicken so you get a complete meal with it. Otherwise eat about an inch square of it to prevent excessive calorie intake or BG levels. I would guess that a serving that size would be about 45g of carb and maybe about 250 calories (with chicken) and around 180-200 without chicken. Those are estimates and roughly made so do not take too literal.

If I can answer any other questions just ask. I will do my best to respond acurately.

Danielle