Friday, January 27, 2012

Low Fat Chicken Broccoli Casserole or Soup

(Serves 8)
White Sauce Ingredients:                                        
½ t. minced garlic or ¼ c. chopped onion
¼ c. wheat flour
2 t. chicken boullion
½ t. salt
2 c. skim milk

Casserole Ingredients:
½ c. sour cream
½ c. greek yogurt + 1 T. dijon mustard (or mayo)
3 c. cooked & salted chicken (1.5 lbs or 2 large breasts) 

*6 c. cooked rice (or 6 c. potatoes- 5 lbs)

6-8 c. broccoli, chopped (1 frozen bag)           
(or 3 cans green beans)
1 c. shredded cheese 

Directions:
*1. Boil and salt rice or potatoes
2. Boil quartered chickenbreasts for 20-30 minutes (or pressure cook for 10-15 min) and boil broccoli in some water in a pot for 10 min. 
(or microwave frozen bag 3-5 min)
3. Whisk white sauce in a large sauce pan on medium heat.
4. Layer rice, chicken, broccoli, and sauce in a casserole dish.
5. Top with cheese and Bake at 375* for 15-20 min

*note- boil or pressure cook 2 c. rice with 4 c. water and 1½-2 t. salt (1½ if  mayo)
(brown rice- pressure cook for 22 min)

*To turn into soup, add 6 c. water and 2 T. chicken bouillon

SIMPLE SMALL VERSION:
(Serves 6)
3 c. cooked rice
1-2 cans chicken
1 can cream of chicken 
1/3 c. mayo
1bag frozen broccoli
-Layer, Top with cheese
-Bake 375* for 15 min

No comments:

Post a Comment