Stovetop Chicken & Broccoli Casserole

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.

Stovetop Chicken & Broccoli Casserole Recipe

6 servings

Active Time: 25 minutes

Total Time: 40 minutes

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

Preparation

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.

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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