It is really useful to have a healthy casserole recipe at hand. This is because, the next time you get a craving for something warm and creamy and baked, you won’t go out to the nearest restaurant and get yourself a casserole loaded with calories. Try this healthy casserole recipe and be surprised at how good it tastes! Oh and to make things faster, you may use left-over cooked chicken breasts! This gives an interesting flavor to the dish and makes things much faster!
Modified Chicken Divan
Boneless, skinless chicken breasts – 1 and a ½ pounds
Low-fat Milk – 1 cup
Diced leek (white and light green parts only) – 2 cups
All-purpose flour – 5 tablespoons
Extra-virgin olive oil – 1 tablespoon
14 ounce can of reduced-sodium chicken broth – 1
Dry Sherry – 2 tablespoons
Dried thyme – ½ teaspoon
Freshly ground pepper – ½ teaspoon
Grated Parmesan cheese – 1 cup
Broccoli crowns – 1 pound
Dijon Mustard – 2 teaspoons
Low fat mayonnaise – ¼ cup
Salt – ½ teaspoon
1. Preheat your oven to about 375 degrees Fahrenheit. Grease a 2 quart baking dish (made of glass) with cooking spray.
2. Put the chicken breast in a medium-sized saucepan and add sufficient water so as to cover the chicken completely. Bring the chicken to a simmer over high heat. Cover the chicken pieces and reduce the heat to low and let the chicken breast simmer gently until the chicken is properly cooked and no longer pink. Drain off the water and then slice the chicken into bite sized pieces.
3. Following this, heat the oil in a large, non-stick skillet or pan at a medium-high heat. Add the leak and the salt to this and cook until the leek has softened but not become brown. Do this for a period of 3-4 mins. Add flour to this and stir to coat. Add the milk, thyme, sherry, broth and pepper and bring this mixture to a simmer, all the while stirring constantly. After this, add broccoli and bring to a simmer again. After this is done, remove the pan from the flame and add to it the mayonnaise, mustard and ½ a cup parmesan cheese.
4. Pour and spread around one half of the broccoli mixture on a baking dish. Put the chicken on top of this and then pour the remaining broccoli mixture onto the dish. Sprinkle the remaining Parmesan onto this and then bake for about 20-25 minutes or until the mixture is bubbling. Do not serve immediately after cooking, cool the mixture for about 10 minutes.
Nutritional facts ( per serving) – Serves 6
Calories – 308Kcal
Total Fat – 10 g
Carbohydrates- 20 g
Protein – 35 g
Sodium – 712 mg