I don’t do a lot of casseroles in the Kitchen, because I tend to find them overly high in calories and other unhealthy nutrition (notable exception here), although they are usually pretty darn tasty. However, I stumbled across a new (to me) blog with this recipe on it one day and when I saw the calorie per serving count and the simple ingredient list, I knew it had to give it a try.
You’ll notice there’s no photo on this post: sorry. We gobbled it. Three out of four of us loved it, and Boo ate the chicken from it. That’s no reflection on the recipe; the child does not eat pasta in any form and broccoli…yeah, right.
We will definitely make this again. Reheats like a dream. Next time, though, I may add some carrot to it. You’ll see another recipe from this same blog later on in our meal plan, too.
6 oz egg noodles
2 tsp oil
4 cloves garlic, sliced thin
12 oz fresh broccoli florets, chopped
1 tbsp butter, softened to room temperature
1 medium shallot, minced
3 tbsp all purpose flour
1-3/4 cups fat free, low-sodium chicken broth
1 cup skim milk
2 boneless, skinless chicken breasts, cooked and shredded (or 12 oz)
4 oz shredded reduced fat sharp cheddar
3 tbsp shredded parmesan cheese
2 tbsp seasoned breadcrumbs
Cook noodles in salted water until slightly undercooked by 2 minutes. Set aside.
Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute. Add the broccoli and a little salt, sauté and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside in a large bowl with the shredded chicken and the noodles. Stir all ingredients to combine thoroughly
Preheat the oven to 375°. Spray a 9 x 12 casserole dish with cooking spray.
Combine your butter and flour into a paste. Then, in a large pot, heat butter & flour over medium-low heat, add the shallot and cook until soft, 3-4 minutes. Add a pinch of salt and stir well.
Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes). Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the parmesan cheese; mix well until the cheese melts. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20 – 25 minutes. You can put it under a broiler if you want to, at the end, to brown the top- I didn’t have to.