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Stovetop Chicken & Broccoli Casserole

http://www.eatingwell.com/recipes/chicken_broccoli_casserole.html

From EatingWell:  March/April 2012

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.

6 servings | 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

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

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

2 Carbohydrate Serving

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