6 servings 2 Better Balance Bites/Blue Points
Calories 274 Fat 5.4g Sat. Fat 1.5g Protein 33.4g
Carbs 25.1g Fiber 5.6g Sugars 5.6g
INGREDIENTS
· Cooking spray
· 1 lb broccoli florets, cut into bite-sized pieces (see notes)
· 1 1/2 lbs chicken breast, cut into bite-sized pieces (see notes)
· 1 (10 1/2 oz) can 98% fat-free cream of chicken soup
· 3/4 cup nonfat Greek yogurt
· 1 tsp Dijon mustard (see notes)
· 1/2 tsp garlic powder
· 1/2 tsp onion powder
· 1/2 tsp salt
· 1/4 tsp black pepper
· 1 cup shredded fat-free cheddar cheese, divided
· 1/2 cup panko breadcrumbs (see notes)
· 1 Tbsp light butter, melted
DIRECTIONS
1. Preheat oven to 400°F. Coat a 9x13 baking dish with cooking spray.
2. Spray a large skillet (that has a lid) with cooking spray and set over medium-high heat. Once the pan is hot, add the broccoli florets and let sit, without stirring for about 2 minutes. Toss the broccoli and add in about 2 Tbsp water, then cover. Cook another 2 minutes, then immediately remove from the pan to a large bowl.
3. Return the pan to the heat, coat it once more with cooking spray, and add in the cut chicken breast. Let sit for 1 minute, then flip and let sit another minute. Toss the chicken in the pan and cook, stirring occasionally, another 2 minutes. Add the chicken to the bowl with the broccoli.
4. In a small bowl, combine the soup, yogurt, Dijon, garlic powder, onion powder, salt, and pepper and whisk to combine. Stir in 1/2 cup of the cheese, then pour over the chicken and broccoli, tossing to coat everything.
5. Spread the chicken-broccoli mixture into the prepared 9x13 pan. Sprinkle over the remaining cheese and spray it with cooking spray to help with melting.
6. In another small bowl, mix the breadcrumbs and melted butter. Sprinkle evenly over the chicken-broccoli mixture.
7. Bake about 20 minutes, until the cheese is melted, the breadcrumbs are lightly golden, and the casserole is hot and bubbly. If you'd like more color on your breadcrumbs, broil for a few minutes, but keep a close eye on it!
8. Serve over rice, pasta, potatoes, biscuits, toast, or whatever you would like.
Notes
· To simplify this recipe, you could use a 16 oz package of frozen broccoli florets (thawed) and rotisserie chicken. No stovetop cooking needed!
· The traditional method for preparing the broccoli for this recipe is to blanch it in boiling water for 2-3 minutes. You can do it that way if you prefer.
· The traditional method of preparing the chicken for this recipe is to poach it, then cut it into bite-sized cubes. To poach chicken breast (as I do for chicken salads and the like) place the chicken in a pot of COLD water to cover it by about an inch. Set it over medium-high heat and bring to a boil. Boil for 1 minute, then turn the burner to low, cover the pot, and let cook 10-15 minutes longer, until the internal temperature reaches 165°F. Let cool slightly before cutting.
· If you have dry mustard on hand, you can replace the Dijon with 1/2 tsp of that.
· In place of the panko, you could crumble up some butter crackers (though the bites/points may change) and omit the light butter.
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