This lightened-up creamy chicken casserole is packed with veggies. The sauce at the heart of this family-friendly casserole uses fat-free milk with a combination of fat-free Greek-style yogurt and a little mayonnaise to give it body.
Ingredients
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1 (12-ounce) package steam-in-bag broccoli florets
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1 tablespoon canola oil
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1 cup prechopped onion
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2 (8-ounce) packages presliced mushrooms
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3 tablespoons all-purpose flour
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1 ½ cups fat-free milk
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12 ounces chopped skinless, boneless rotisserie chicken breast (about 3 cups)
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½ cup plain fat-free Greek yogurt
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¼ cup canola mayonnaise
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½ teaspoon freshly ground black pepper
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¼ teaspoon salt
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2 ounces sharp cheddar cheese, shredded (about 1/2 cup)
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1 ounce Parmesan cheese, grated (about 1/4 cup)
Directions
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Preheat broiler.
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Prepare broccoli in microwave according to package directions.
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Heat a large ovenproof skillet over medium-high heat. Add oil to pan; swirl to coat. Add onion and mushrooms; cook 12 minutes or until mushrooms brown and liquid evaporates, stirring occasionally. Sprinkle mushroom mixture with flour; cook 1 minute, stirring constantly. Stir in milk. Bring to a boil; cook 3 minutes or until thick and bubbly. Stir in broccoli and chicken; cook 1 minute. Remove pan from heat. Stir in yogurt, mayonnaise, pepper, and salt. Top evenly with cheeses; broil 2 minutes.
Nutrition Facts (per serving)
| 277 | Calories |
| 12g | Fat |
| 15g | Carbs |
| 29g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 6 |
|
|
Calories 277 |
|
| % Daily Value * | |
|
Total Carbohydrate 15g |
5% |
|
Protein 29g |
58% |
|
Total Fat 12g |
15% |
|
Saturated Fat 4g |
20% |
|
Cholesterol 66mg |
22% |
|
Sodium 547mg |
24% |
|
Calcium 253mg |
19% |
|
Iron 2mg |
11% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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