Skinny Chicken Broccoli Casserole has become a staple in our household, not just for its nutritious elements but for its ease and convenience.
Replete with lean chicken, nutrient-packed broccoli, and savory mushrooms enveloped in a light and creamy sauce, this dish is an epitome of comfort food, yet surprisingly guilt-free.
It’s perfect for bustling evenings and even gets a nod of approval from my career-driven husband and our two active boys.
My husband, a dedicated attorney, has had a fascinating journey from law school to managing roles in large firms and, most recently, an in-house position at a hedge fund company. With improved work hours, he now has the time to enjoy home-cooked meals, especially during his well-deserved vacation weeks. One of our family’s favorite dishes? You guessed it, Skinny Chicken Broccoli Casserole.
Prepping Ahead: A Lifesaver for Busy Schedules
What I absolutely adore about this casserole is its flexibility. With everyone’s demanding timetable, the ability to prepare this dish in advance is invaluable.
Simply assemble the ingredients, leave it in the fridge, and pop it in the oven when you’re ready. The convenience aligns seamlessly with my husband’s sporadic late-night work hours and our sons’ extracurricular activities.
Lean Protein and Nutritional Boost
This dish boasts a plethora of health benefits. From the lean protein in chicken to the fiber and vitamins in broccoli, it’s a balanced meal that doesn’t skimp on flavor.
Incorporating fat-free plain Greek yogurt adds a creamy texture without the unnecessary fats, making every bite not only delicious but guilt-free.
A Light & Creamy Sauce to Relish
The sauce is arguably the linchpin that brings the whole dish together.
It’s a blend of flour, fat-free milk, light mayonnaise, and seasonings, creating a delicate yet impactful flavor profile.
The lightness of the sauce complements the heartiness of the chicken and the earthiness of the broccoli and mushrooms.
Easy-To-Follow Recipe Instructions
Assembling this casserole is as simple as it gets, making it an ideal recipe even for culinary novices. It starts with sautéing onions and mushrooms, adding chicken cubes, and then sprinkling flour to act as a thickening agent. Mix in the milk, bring it to a boil, and voila! You’ve got yourself a sumptuous base. Incorporate the remaining ingredients, top with cheese, and you’re just 20 minutes away from a hot, delicious meal.
Ingredients
- 2 cups Chicken Breasts boneless and skinless, cubed
- 1 16- oz Broccoli Florets steam-in-bag
- 1 small Onion finely chopped
- 1/4 cup Light Mayonnaise
- 2 8- oz Mushrooms sliced packages
- 1 Tbsp. Olive Oil
- 1 1/2 cups Fat-Free Milk
- 1/4 tsp. Salt
- 3 Tbsp. All-Purpose Flour
- 1/4 tsp. Pepper
- 1 5.3- oz Fat-Free Plain Greek Yogurt container
- 3/4 cup Mexican-Style Cheese Blend
Instructions
1. Preheat the Oven:
- Preheat your oven to 350°F (175°C).
- Lightly grease a 9×13-inch baking dish with cooking spray.
2. Prepare the Ingredients:
- Steam the broccoli florets until just tender, about 3-4 minutes, then drain and set aside.
- Cube the cooked chicken breast and set aside.
3. Cook the Vegetables:
- Heat the olive oil in a large skillet over medium heat.
- Add the chopped onion and cook until translucent, about 3-4 minutes.
- Add the garlic and sliced mushrooms, cooking until the mushrooms are tender, about 5 minutes.
4. Make the Sauce:
- Sprinkle the flour over the cooked vegetables in the skillet and stir to coat.
- Gradually add the milk, stirring constantly, until the mixture thickens and comes to a boil.
- Reduce the heat and stir in the Greek yogurt, light mayonnaise, salt, pepper, and paprika until smooth.
5. Assemble the Casserole:
- In the prepared baking dish, combine the cubed chicken, steamed broccoli, and cooked vegetables.
- Pour the sauce over the mixture and stir to combine evenly.
- Sprinkle the shredded cheddar cheese evenly over the top of the casserole.
6. Bake:
- Place the baking dish in the preheated oven.
- Bake for 20-25 minutes, or until the casserole is heated through and the cheese is melted and bubbly.
7. Serve:
- Remove the casserole from the oven and let it sit for a few minutes before serving.
- Serve hot and enjoy your delicious, guilt-free Skinny Chicken Broccoli Casserole!
Conclusion:
This Skinny Chicken Broccoli Casserole is a wholesome and tasty dish that fits perfectly into a busy lifestyle. With its easy prep, nutritious ingredients, and family-friendly flavor, it’s sure to become a favorite in your household. Enjoy the balance of lean protein, fresh vegetables, and a light, creamy sauce for a meal that satisfies both taste buds and dietary goals.
Notes
This recipe is inspired by a feature in the Cooking Light Magazine’s Jan/Feb ’14 issue.