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Stovetop Chicken & Broccoli Casserole

:  March/April 2012

Your rating: None Average: 3.6 (57 votes)

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.


Stovetop Chicken & Broccoli Casserole Recipe

Makes: 6 servings

Active Time:

Total Time:

Nutrition Profile

High calcium | High fiber | Low cholesterol |

View Our Nutrition Guidelines »

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

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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; 1 g added sugars; 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)

Carbohydrate Servings: 2

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


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Recipe Categories

Type of Dish
Main dish, combination meal
Main dish, poultry
Pasta
Ease of Preparation
Easy
Total Time
45 minutes or less
Ethnic/Regional
American
Servings
6
Health & Diet Considerations
Low cholesterol
High calcium
High fiber
Main Ingredient
Chicken
Preparation/ Technique
Broil
Meal/Course
Dinner

Season
Spring
Fall
Winter
Style/Theme
Budget
Casserole
Comfort foods
Everyday favorites
Kid-friendly
Publication
March/April 2012
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