STOVETOP CHICKEN & BROCCOLI CASSEROLE

We trimmed 9 grams of fat and almost 100 calories in this makeover of cheesy chicken-and-broccoli casserole.

 

MAKES 6 SERVING/ 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 ½ cups skim milk

½ cup reduced-fat mayonnaise

3 tablespoons all-purpose flour

1 ½ teaspoons dry mustard

½ teaspoon garlic powder

¼ teaspoon salt

¼ teaspoon freshly ground pepper

1 1/2 cups shredded Colby-Jack or Cheddar cheese

METHOD

STEP 1

Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.

STEP 2

Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli.

STEP 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.

STEP 4

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 Value

446 Kcal,

14.9g fat,

6.8g saturated fat,

5.6g fiber,

33.1g protein,

41.2g carbs