Lighter Chicken Broccoli Cheese Casserole

Posted by on Mar 20, 2013 in Chicken, Cooking, Dinner, Featured, For kids

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A creamy comfort food classic made light!  This is one of my favorite casseroles, and now I don’t have to feel guilty making it.  (or eating it!)  I used Trader Joe’s frozen brown rice which made it even quicker and easier to make, not to mention healthier!  The crushed crackers give it a nice crunch on top of the melted cheese, with creamy chicken, rice and broccoli  combined underneath.  Make it soon!

Nutritional Info per serving:  350 calories, 11.5 grams of fat, 35 carbs, 3.5 grams of fiber, and 25 grams of protein (plus its loaded with vitamins A & C, calcium, and tons more!)

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Lighter Chicken Broccoli Cheese Casserole

(makes 9 servings)

1 pound chicken breast, cooked and chopped (about 2 cups)

2 1/2 cups of chopped broccoli, steamed

8 ounces of light cream cheese

1/2 cup of nonfat plain greek yogurt

1/2 cup low sodium chicken broth

1 1/2 cups of nonfat milk

1 1/2 cups of light cheddar cheese, divided

Few dashes each of garlic salt and onion powder

dash of nutmeg

salt and pepper to taste

4 cups of brown rice, cooked

1 sleeve of golden rounds crackers (or ritz), smashed (about 2 cups) *

Preheat oven to 375 degrees and spray an 8X8 baking dish with non stick cooking spray.  In a large bowl combine cooked rice, cooked chicken, and steamed broccoli.  Set aside.  In a large skillet heat cream cheese, yogurt, chicken broth, milk , and 1 cup of cheese over medium heat. Whisk until smooth.  Add seasonings to taste.   When sauce is smooth and heated through, stir in with the chicken, rice, and broccoli.  Stir until well combined.  Pour mixture into your baking dish using a spatula to smooth.  Sprinkle remaining 1/2 cup of cheese and smashed crackers on top.  Bake 15 minutes until cheese is melted and sauce is bubbly.  Let sit about 5 minutes then enjoy!

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* You can substitute panko bread crumbs or plain bread crumbs if you’d like

 

Source: Adapted from http://www.sixsistersstuff.com/2012/04/healthy-meals-monday-creamy-chicken.html

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