Skinny Chicken Casserole Recipe

Name: Skinny Chicken Casserole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 1/2 lbs broccoli (3 large heads) chopped; 3 boneless skinless chicken breasts; 1 Tbsp. light butter; 2 tsp. extra virgin olive oil; 2 cloves garlic, crushed; 2 Tbsp. shallots, minced (onions would work too); 4 Tbsp. flour; 1 cup fat free chicken broth; 1 cup fat free milk; 1/4 cup white wine (or dry sherry); 6 oz. shredded reduced fat swiss cheese; 1/4 cup grated parmesan cheese; 1/4 cup seasoned whole wheat breadcrumbs; Salt and pepper; Cooking spray

Servings: persons

1 1/2 lbs broccoli (3 large heads) chopped
3 boneless skinless chicken breasts
1 Tbsp. light butter
2 tsp. extra virgin olive oil
2 cloves garlic, crushed
2 Tbsp. shallots, minced (onions would work too)
4 Tbsp. flour
1 cup fat free chicken broth
1 cup fat free milk
1/4 cup white wine (or dry sherry)
6 oz. shredded reduced fat swiss cheese
1/4 cup grated parmesan cheese
1/4 cup seasoned whole wheat breadcrumbs
Salt and pepper
Cooking spray

1
Bring a large pot of water to a boil. Add the broccoli and blanch for about 3 minutes. Rinse with cold water to stop the cooking. Drain well and set aside. Preheat oven to 350 degrees F. Grease a 9x13 inch baking dish with cooking spray.
2
Season the chicken with salt and pepper. Using a grill pan, saute chicken on medium-low heat on both sides until browned, and just about cooked through, about 5 minutes on each side. Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.
3
Heat a medium skillet on medium heat. Add the butter and oil until melted and then add garlic and shallots (or onions). Sprinkle flour and whisk until smooth. Stir in broth, milk and wine (or sherry) and bring to a boil. Remove from heat and stir in half of the swiss cheese. Season to taste with salt and pepper.
4
Arrange broccoli in a casserole dish and pour half of the sauce over the broccoli. Arrange the chicken on top and cover with remaining sauce. Sprinkle in remaining Swiss cheese, grated Parmesan cheese and top with bread crumbs. Spray a little oil on top. Bake 30 minutes, serve hot.

642

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 1 1/2 lbs broccoli (3 large heads) chopped, 3 boneless skinless chicken breasts, 1 Tbsp. light butter, 2 tsp. extra virgin olive oil, and more.

Yes, Skinny Chicken Casserole falls under the Meat & Poultry category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Skinny Chicken Casserole

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