Skinny Creamy Garlic Chicken & Broccoli Casserole

6
Nor M.

By
@Adashofloverecipes

I love Alfredo sauce but at 40 grams of fat per serving. I don't eat it often. I came up with this dish,and according to my calculations. I reduced the fat down to 10 grams per serving. This dish does not taste low fat at all. It is delicious,and full of flavor,and very creamy! I hope you all enjoy my reduced fat version.

Rating:

☆☆☆☆☆ 0 votes

Comments:
Serves:
8
Prep:
20 Min
Cook:
55 Min
Method:
Bake

Ingredients

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  • 4 c
    fresh broccoli florets
  • 3
    good size chicken breast halves poached and chopped.
  • 3 c
    skim milk
  • 8 Tbsp
    half and half
  • 4 Tbsp
    butter
  • 1/3 c
    flour
  • 2 tsp
    dried basil
  • 2-3 pinch
    ground black pepper
  • 2-1/2 tsp
    garlic salt
  • 1/2
    medium sweet onion chopped
  • 3
    garlic cloves chopped,or grated
  • 3/4 c
    parmesan cheese divided
  • 1/2 c
    reduced fat mozzarella cheese,or fat free
  • 1/2 c
    italian panko bread crumbs
  • 12 oz
    box of penne pasta cooked,aldente,or tri color pasta

How to Make Skinny Creamy Garlic Chicken & Broccoli Casserole

Step-by-Step

  1. Poach chicken in a sauce pan in water,or Fat free chicken broth. Boil until cooked. Rinse and cut broccoli. Combine the Broccoli with the chopped chicken . Salt and pepper the chicken,and set aside.(You may use Precooked breast from a store bought rotisserie chicken as well.)
  2. In a large sauce pan. Pour the skim milk in with the half and half. Place butter in a cup and microwave until melted. Add the flour to form a paste. Add the paste to the milk./ half and half mixture. Add 1/2 cup of Parmesan cheese, Basil,Garlic,salt,and a good amount of black pepper.
  3. Stir over medium- high heat squishing the flour mixture in to the milk to dissolve. Cook until thick like sauce. Remove from heat. Cook the pasta,and drain. Mix the pasta with the chicken and broccoli.
  4. In a non stick fry pan. Saute the onion in about 5-6 tablespoons of water. Cook until translucent,and slightly brown. If you need to, add more water. Add onion to the sauce when water is evaporated.
  5. place the garlic in the pan and heat for about 30 seconds until fragrant. Do not over brown. Add this to the sauce and stir well.
  6. Pour the sauce over the chicken and broccoli. Mix and toss really well together. Mix the bread crumb with the Parmesan cheese,salt,and pepper.
  7. Pour half the pasta mixture in to a oil sprayed 9x13 inch pan. Sprinkle the Mozzarella over the layer. Top with the rest of the pasta. Sprinkle the bread crumb mixture on top. Bake at 350 degree's for about 50 minutes or until Bread crumbs are lightly browned. Serve!!

Printable Recipe Card

About Skinny Creamy Garlic Chicken & Broccoli Casserole

Course/Dish: Casseroles
Main Ingredient: Chicken
Regional Style: Italian
Dietary Needs: Low Fat
Other Tags: For Kids, Healthy




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