Low Calorie Chicken Broccoli Casserole
This chicken and broccoli casserole is just 269 calories, and it has 21.3g of protein!Best of all, it's all natural, low cost, and so low in calories you can have seconds without guilt!Special Tip: I like to make this in a 9x13 baking dish, but it will work in any large baking dish. I just find if you spread it out more, you get more melted cheesy topping. And Think that's the best part.
Ingredients
- 1 box (13-ounce) box of rigatoni pasta (elbow, penne, and rotini also work)
- 2 cups broccoli florets
- 1 tablespoon olive oil
- 2 boneless skinless chicken breasts
- 1 yellow onion minced
- 2 garlic cloves
- 1 tablespoon all-purpose flour
- 3 cups unsweetened almond milk (or 1% dairy milk)
- ½ cup grated sharp cheddar cheese
- ½ teaspoon salt
- ⅛ teaspoon pepper
- Olive oil spray
- 1 teaspoon chopped parsley (optional)
Instructions
- Cook the pasta according to the directions on the box.
- When the pasta is almost done, add the broccoli to the water. Then drain and set aside.
- Meanwhile, heat a large pot over medium-low heat. Add the oil, chicken and onions.
- Cook, mixing the onions often until the chicken is cooked though (if you are in a rush you can quarter the chicken breasts before adding to the pot).
- When the chicken is cooked though (about 10 minutes) remove from the pot and place on a plate to rest.
- To the pot with the onions, add in the garlic and the flour. Mix with a wooden spoon, continuously, until you have a light brown paste. (about 5 minutes)
- Add in 1 cup of milk and whisk well to remove any flour lumps.
- Mix in the remaining milk and increase the heat to medium-high. Mix often, scraping the bottom of the pan, until the sauce has thickened and coats the spoon. (about 10 minutes)
- Meanwhile shred the chicken with two forks.
- Turn off the heat, and add in the pasta, shredded chicken, 1/2 of the cheese, salt and pepper.
- Mix well, until all the pasta is coated and the cheese is melted.
- Move to a casserole dish, and top with remaining cheese. Spray lightly with olive oil and broil for 2-5 minutes until the topping is golden brown.
- Remove from the oven, sprinkle with parsley, and serve.
Nutrition
Serving: 1.5cupsCalories: 269kcalCarbohydrates: 29.9gProtein: 21.3gFat: 7.2gSaturated Fat: 2gCholesterol: 74mgSodium: 316mgPotassium: 257mgFiber: 1.3gSugar: 1gCalcium: 186mgIron: 2mg
Tried this recipe?Let us know how it was!