Stovetop Chicken & Broccoli Casserole

Trimmed 9 grams of fat and almost 100 calories in this makeover of cheesy chicken-and-broccoli casserole. All the raw ingredients are layered in a skillet, then simmered for a quick weeknight dinner.

 Ingredients 

• 8 ounces whole-wheat egg noodles
• 1 14-ounce can reduced-sodium chicken broth
• 1 pound boneless, skinless chicken breasts, trimmed, cut into ¾-inch pieces
• 1 14- to 16-ounce package frozen broccoli florets, thawed and chopped, if desired
• 1½ cups skim milk
• ½ cup reduced-fat mayonnaise
• 3 tablespoons all-purpose flour
• 1½ teaspoons dry mustard
• ½ teaspoon garlic powder
• ¼ teaspoon salt
• ¼ teaspoon freshly ground pepper 
• 1½ cups shredded Colby-Jack or Cheddar cheese 
  

 

Preparation

• 
  
• Active
  25 m
• Ready In
  40 m

1. Place noodles in a large skillet. Pour broth over the noodles. Layer chicken, then broccoli over the noodles.
2. Whisk milk, mayonnaise, flour, dry mustard, garlic powder, salt and pepper in a medium bowl. Pour over the broccoli.
3. Bring to a simmer over medium-high heat. Reduce heat to maintain a simmer, cover and cook, stirring once or twice, until the noodles and chicken are cooked through, 15 to 18 minutes.
4. Meanwhile, position rack in upper third of oven; preheat broiler.
5. When the casserole is done, sprinkle cheese on top and broil until lightly browned, about 3 minutes.

 

Nutrition information

• Per serving: 446 calories; 15 g fat(7 g sat); 6 g fiber; 41 g carbohydrates; 33 g protein; 63 mcg folate; 75 mg cholesterol; 7 g sugars; 1 g added sugars; 1,128 IU vitamin A; 27 mg vitamin C; 303 mg calcium; 2 mg iron; 662 mg sodium; 424 mg potassium
• Nutrition Bonus: Vitamin C (45% daily value), Calcium (30% dv), Vitamin A (23% dv)
• Carbohydrate Servings: 2½
• Exchanges: 2 starch, 1 vegetable, 3 lean meat, 1 fat