Chicken and Broccoli Casserole

By Sue, 26 October, 2024
Ingredients

A nice lower calorie and lower carb meal that will do a good job og making you feel filled.

  • 3 quarts water
  • 1 12-oz package chopped broccoli
  • 4 skinless, boneless chicken breasts
  • 1 Cup Fat Free Milk
  • 1/4 cup whole wheat flour
  • 1 Cup Fat Free mayonnaise
  • 1/2 Cup fat free sour cream
  • 1/4 cup Dry Sherry
  • 1 can reduced sodium 98%  fat free cream of mushroom soup
  • 1 Cup grated fresh Parmesan cheese
  • Fat Free cooking spray to coat pan
Instructions
  1. Preheat oven to 400 degrees
  2. Trim chicken and cut into chunks
  3. Bring water to boil over medium heat
  4. Add broccoli to boiling water and cook for 5 minutes or until crisp and tender
  5. Remove water and transfer broccoli to large bowl
  6. Bring additional water to boil
  7. Add chicken to boiling water, reduce heat and simmer for 10-15 minutes or until cooked
  8. Drain water and combine chicken with broccoli
  9. In separate medium  sauce pan, combine milk and flour with a wisk slowly until smooth
  10. Bring to a boil over medium-high heat, stirring constantly.
  11. Remove pan from heat and add mayo, sherry, cream of mushroom soup and 1/2 Cup of Parmesan cheese, stirring until mixed well
  12. Add this mixture to the broccoli and chicken mixture and stir gently until mixed well
  13. Coat 13 X 9 baking dish with cooking spray
  14. Spoon mixture into baking dish
  15. Sprinkle top of dish with remaining Parmesan cheese
  16. Bake at 400 degrees for 50 minutes or until mixture bubbles at the edges and cheese begins to brown.
  17. Remove from oven and let cool on wire rack for 5 minutes
Category
Main Dish
Nutrition information
Serving size: 1/6 Calories: 310 Fat: 7g Protein: 31g Cholesterol: 64 Sodium: 1078 Carb: 23g Fiber: 3g Sugar: 12g Protein: 36g