Healthy Chicken and Broccoli Casserole
How many of you love casseroles, but hate the fact that you are consuming tons of calories from saturated fat and unnecessary carbohydrates? If you want my revamped healthy version of the chicken and broccoli casserole, just follow the steps below!
Celery and Onion Ingredients
Healthy Casserole Sauce Ingredients
10.5 oz can of cream of chicken 99% fat free
1/3 cup Greek cream cheese
1/3 cup low fat mayo
1/8 cup plain non-fat greek yogurt
3-4 tbsp parkay spray butter
2 tsp red pepper flakes more or less to taste
1/2 tsp ground black pepper more or less to taste
4-5 cups broccoli florets steamed
1/2- 3/4 cup low fat shredded cheese I prefer mexican blend myself
3 tbsp grated parmesan cheese low fat
1 spray Cooking spray
Preheat the oven to 350 degrees. Gather all ingredients, 2 pans, a cutting board, a knife, a large spoon, and a baking dish.
Cut the chicken fat off of the chicken breasts and dice the chicken into bite size pieces. Rinse and mince the onion and celery to your desired size. In my opinion, the smaller, the better! Rinse and cut the broccoli stems off of the florets, keeping mostly florets for the dish.
Coat 1 pan with 1 tsp. of olive oil and add the minced celery and onion. Sauté the onion and celery on medium to high heat for about 7 minutes or so, and cook until slightly brown.
After the celery and onion combo is soft and slightly brown, add all other "Healthy Casserole Sauce" ingredients into the pan with the celery and onion. Mix well and let simmer on low to medium heat for at least 4-5 minutes.
While you are cooking the "Healthy Casserole Sauce" and chicken, steam the broccoli. You can buy the microwaveable bagged broccoli to make it easier on you, or you can steam fresh broccoli if you are familiar with that process. I would steer clear of frozen if at all possible, because the texture becomes mushy.
Once you have fully cooked and browned the chicken, add the steamed broccoli to pan with the chicken.
Next, pour the "Healthy Casserole Sauce" into the pan with the chicken and broccoli. Mix very slowly and very well, to ensure all pieces of chicken and broccoli are coated in the sauce.
Spray a baking dish with cooking spray and then pour the saucy chicken and broccoli mixture into the dish. Sprinkle the top with grated parmesan cheese and then sprinkle with shredded cheese if desire. You do not have to top with cheese if you do not want to...but it sure is delicious!
Place the dish into the oven and bake on 350 degrees for 20-25 minutes depending on your oven. I broil for 1-2 minutes at the end to brown the top.
Scoop out the healthy chicken and broccoli casserole and enjoy! Feel free to serve over quinoa if you are craving a more complex carbohydrate.