Chicken & Broccoli Casserole – Bariatric Recipes
Oh casseroles. The classic Fall weeknight dinner.
Oh casseroles. Full of cream, butter and starch.
Rarely do I attempt to re-create a casserole dish. The healthy versions of these dishes can’t quite do the real deal true justice. This recipe on the other hand, I decided to go at it my own way.
The key to saving calories and fat: be sure to use fat-free cream of mushroom soup and reduced fat cheddar cheese.
Results: warm, creamy and belly filing! A wonderful weeknight meal on a cool Fall night.
Chicken & Broccoli Casserole - Bariatric Recipes
Servings: 8 servings
Calories: 192kcal
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Ingredients
- 1 1/2 lbs boneless skinless chicken breast, cut into cubes
- 1/4 tsp each salt and pepper
- 10 oz frozen broccoli florets
- 8 oz fat-free cream of celery soup
- 1/4 cup unsweet, unflavored almond milk
- 1/2 cup shredded reduced fat cheddar cheese
Instructions
- Preheat oven to 375F. Spray a 13x9 baking dish with cooking spray. Sprinkle the chicken with salt and pepper and place in the baking dish.
- Bake the chicken for 15 minutes or until cooked through. While chicken is cooking, thaw and drain the broccoli.
- In a bowl combine broccoli, fat-free cream of mushroom soup and almond milk. Mix together well.
- Add broccoli mixture to the casserole dish and using a rubber spatula, combine chicken mixture well and spread throughout the dish. Sprinkle cheese evenly over the top.
- Bake for 10 minutes or until the sides start to bubble and the top looks slightly browned.
Nutrition
Serving: 3oz | Calories: 192kcal | Carbohydrates: 4g | Protein: 30g | Fat: 5g | Saturated Fat: 1g | Cholesterol: 57mg | Sodium: 346mg | Potassium: 569mg | Fiber: 1g | Sugar: 1g | Vitamin A: 284IU | Vitamin C: 33mg | Calcium: 64mg | Iron: 1mg
Nutrition Facts
Chicken & Broccoli Casserole - Bariatric Recipes
Amount Per Serving (3 oz)
Calories 192
Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g6%
Cholesterol 57mg19%
Sodium 346mg15%
Potassium 569mg16%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 1g1%
Protein 30g60%
Vitamin A 284IU6%
Vitamin C 33mg40%
Calcium 64mg6%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
I have this in the oven right now!
The ingredient list has cream of celery soup, but both the cookbook and this online recipe say to mix cream of mushroom soup with milk and broccoli. Which soup is correct?
Oh great catch! Either work but I do more often use cream of mushroom more often. Some palates do not like cream of mushroom and would use cream of celery. Thank you for catching my error!
I really enjoyed this recipe. All though I sauteed some of the veggies and added a few extra veggies.
I use cream of chicken and think all work well! I am cooking this today!
If this makes 8 servings, how much is a serving size? A half cup?
@Brittani Yes about a half cup; it would be close to 3.5 ounces cooked per serving.
How many calories per serving??
Ok the chicken that you cut in cubes is that pre cooked chicken because based on the time chicken wouldn’t cook thoroughly in 15 minutes like it says
Thanks for your comment! Certainly check the temperature that your chicken is 160F before removing from the oven. Because the chicken is cut in cubes it cooks much faster and 15 minutes does cook the chicken to a safe temperature in my experience.
can we use the rest of a left over whole chicken instead of chicken breast?
Yes I would! The darker meat pieces would change the nutrition info for a little more fat but I think it sounds like a great idea.