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


-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.


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.

I always add extra broccoli to mine.

Have fun sharing

2 replies

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.