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Photo: Brian Woodcock; Styling: Cindy Barr  

Mom's Creamy Chicken and Broccoli Casserole

A traditional creamy chicken casserole can have more than 800 calories per serving! Try our lightened up version that offers great flavor without all the calories.

Cooking Light JANUARY 2014

  • Yield: Serves 6 (serving size: 1 1/2 cups)

Ingredients

  • 1 (12-ounce) package steam-in-bag broccoli florets
  • 1 tablespoon canola oil
  • 1 cup prechopped onion
  • 2 (8-ounce) packages presliced mushrooms
  • 3 tablespoons all-purpose flour
  • 1 1/2 cups fat-free milk
  • 12 ounces chopped skinless, boneless rotisserie chicken breast (about 3 cups)
  • 1/2 cup plain fat-free Greek yogurt
  • 1/4 cup canola mayonnaise
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon salt
  • 2 ounces sharp cheddar cheese, shredded (about 1/2 cup)
  • 1 ounce Parmesan cheese, grated (about 1/4 cup)

Preparation

1. Preheat broiler.

2. Prepare broccoli in microwave according to package directions.

3. 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.

Note:

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Nutritional Information

Amount per serving
  • Calories: 277
  • Fat: 11.9g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 2.2g
  • Protein: 29.1g
  • Carbohydrate: 15.2g
  • Fiber: 3.1g
  • Cholesterol: 66mg
  • Iron: 1.5mg
  • Sodium: 547mg
  • Calcium: 253mg
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