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Stovetop Chicken & Broccoli Casserole
http://www.eatingwell.com/recipes/chicken_broccoli_casserole.html From EatingWell:
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.
Active Time: 25 minutes |
Total Time: 40 minutes 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
Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.
Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli.
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.
Meanwhile, position rack in upper third of oven; preheat broiler.
When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.
Per serving :
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
2 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 fat