Are you looking for a comforting and nutritious meal that the whole family will love? Look no further than Skinny Chicken Broccoli Casserole! This delicious dish is packed with protein, fiber, and vitamins, making it the perfect choice for a satisfying dinner. Plus, with its simple ingredients and easy preparation, it’s sure to become a staple in your weekly meal rotation. Join us as we explore the ingredients, step-by-step instructions, cook notes, variations, and even keto and low-carb versions of this wholesome casserole. Let’s dive in!
Ingredients:
- 2 cups cooked chicken breast, chopped
- 4 cups broccoli florets, steamed
- 1 cup low-fat Greek yogurt
- 1 cup low-fat milk
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons whole wheat flour
- 1/2 cup low-fat cheddar cheese, shredded
- 1/4 cup Parmesan cheese, grated
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon paprika
- 1/4 teaspoon nutmeg
Instructions:
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C). Grease a 9×13-inch baking dish with cooking spray and set aside.
2. Prepare the Chicken and Broccoli:
- In a large mixing bowl, combine the chopped chicken breast and steamed broccoli florets. Set aside.
3. Make the Sauce:
- In a saucepan over medium heat, heat the olive oil. Add the chopped onion and minced garlic, and sauté until softened, about 5 minutes.
- Sprinkle the whole wheat flour over the onion and garlic mixture, stirring constantly, until it forms a paste.
- Gradually whisk in the low-fat milk until smooth. Cook for 2-3 minutes, stirring constantly, until the sauce thickens.
- Remove the saucepan from heat and stir in the low-fat Greek yogurt, low-fat cheddar cheese, Parmesan cheese, salt, black pepper, paprika, and nutmeg until well combined.
4. Assemble the Casserole:
- Pour the sauce over the chicken and broccoli mixture in the mixing bowl. Gently toss until the chicken and broccoli are evenly coated with the sauce.
- Transfer the mixture to the prepared baking dish, spreading it out into an even layer.
5. Bake:
- Sprinkle additional shredded cheese on top of the casserole, if desired.
- Bake in the preheated oven for 25-30 minutes, or until the cheese is melted and bubbly, and the casserole is heated through.
6. Serve:
- Remove the casserole from the oven and let it cool for a few minutes before serving.
- Garnish with fresh parsley or chopped green onions, if desired.
Cook Notes and Variations:
- Vegetarian Option: Omit the chicken and add extra vegetables such as mushrooms, bell peppers, or spinach for a vegetarian version.
- Gluten-Free: Substitute the whole wheat flour with a gluten-free flour blend or cornstarch to make the sauce gluten-free.
- Creamy Texture: For an even creamier texture, blend some of the cooked broccoli with the sauce before mixing it with the chicken.
Frequently Asked Questions (FAQs):
Q: Can I use frozen broccoli instead of fresh? A: Yes, frozen broccoli can be used instead of fresh. Simply thaw and drain the broccoli before adding it to the casserole.
Q: Can I make this casserole ahead of time? A: Absolutely! You can assemble the casserole ahead of time and refrigerate it, covered, for up to 24 hours before baking. Alternatively, you can freeze the unbaked casserole for up to 3 months. When ready to bake, allow it to thaw overnight in the refrigerator before baking as directed.
Q: Can I use regular yogurt instead of Greek yogurt? A: While Greek yogurt provides a thicker consistency, you can use regular yogurt in this recipe. Just be aware that the sauce may be slightly thinner.
Keto and Low-Carb Versions:
Keto:
- High-Fat Ingredients: Use full-fat Greek yogurt and milk, and increase the amount of cheese to boost the fat content.
- No Flour: Omit the whole wheat flour or substitute it with almond flour or coconut flour for a keto-friendly option.
Low-Carb:
- Reduce Carbs: Decrease the amount of onion and carrot to reduce the carb content of the casserole.
Skinny Chicken Broccoli Casserole is a wholesome and delicious meal that’s perfect for any occasion. Whether you’re looking for a cozy family dinner or a nutritious make-ahead dish, this casserole fits the bill. With its flavorful combination of tender chicken, crisp broccoli, and creamy sauce, it’s sure to satisfy even the pickiest of eaters. Plus, with the option to customize the ingredients to suit your dietary preferences, it’s a versatile recipe that you’ll want to make again and again. Give it a try and enjoy a comforting and satisfying meal that’s both delicious and nutritious
