It’s been too long since I have given you a new exciting recipe to try. I hope to be posting more often again. Here is a very tasty dish from tonight that the family really enjoyed. The best thing is that it is a complete meal with veggies already included.
Chicken & Broccoli Casserole
Preheat oven 375o
Estimated Values per serving:
Calories = 300 Fat = 8 grams
1 ½ broccoli
1 ½ pounds cooked skinless/boneless chicken breast – cut into bite sized pieces
1 tablespoon canola oil
¼ cup onion – chopped
2 cloves garlic
¼ cup sherry
3 – 4 dashes Worcestershire sauce
¼ cup flour
1 cup skim milk
6 ounces grated low fat cheddar cheese
Salt and pepper to taste
¼ cup bread crumbs
¼ cup parmesan cheese
Bring a large saucepan of water to boil. Add broccoli and cook for about 3 minutes. Drain and rinse with cold water. Add to a large bowl with cooked chicken and toss.
Coat a 9-by-13 inch baking dish with cooking spray and set aside.
Heat a skillet on medium heat, coat with cooking spray, add oil and chopped onion. Cooke 3 – 5 minutes until tender. Add garlic and cook for an additional 1 minute. Add sherry, scraping any pieces from the pan an cook until almost all the liquid has evaporated.
In a small bowl, whisk together milk, broth and flour then add to skillet. Cook for 3 minutes, stirring constantly until mixture is bubbly and has thickened. Remove from heat and add Swiss cheese, stirring until all the cheese has melted.
Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
Spoon mixture into prepared baking dish.
Mix the bread crumbs and parmesan cheese together then sprinkle on top.
I am always looking for light twists on typical dishes. I will get inspiration from friends, cook books, magazines and TV shows and it is fun to take an otherwise fattening dish and make it light enough that I don’t feel bad about feeding it to my family. The trick of course is to figure out a way to make it taste the same or better than the original dish.
Then there are those nights where I have nothing in mind and I jut start cooking with what I have. Sometimes the dishes come out great and other times I am reluctant to feed it to my dog. That is the fun and beauty of cooking….sometimes you never know what you are going to get!
Tonight’s dish was one of those dinners where I really didn’t have a plan, just some ingredients. Looking back now I could have made this dish a little “lighter” but it was close enough and it was delicious. I even had some Pillsbury Pizza dough which I formed and baked into little cups. I then serve Nick and my portions in the cup. Funny thing is they were gone so fast I didn’t take a picture! Oh well next time. Enjoy.
Southwest Chicken Casserole
Preheat oven 375o
Prep Time: 10 minutes
Cook Time: 45 minutes
Estimated values per serving:
Calories = 257 Fat = 7 grams
4 ounces low fat cream cheese – softened
1 tablespoon taco seasoning
1 ½ cups salsa
1 cup diced tomatoes from a can – drained
2 pounds boneless cooked chicken breast – cut into ½ inch pieces
1 cup low fat grated Mexican cheese mix
1 15-ounce can black beans – drained and rinsed
1. Beat cream cheese and taco seasoning on high speed until whipped.
2. Fold in salsa, tomatoes, chicken, cheese and black beans.
3. Coat a 12 by 8 inch casserole baking pan with cooking spray. Spoon chicken mixture into casserole pan.
4. Bake, covered, for 30 minutes then uncover and bake for an additional 15 minutes.
It is winter time and what goes better on a cold, snowy night than a nice hot bowl of chili? I put this recipe together with the idea of really enjoying a hearty meal that is light on the mid-section. I did serve this with brown rice and although the rice adds calories, brown rice is much healthier then white rice so you can enjoy. Stay warm and enjoy!
1 (15.5 ounces) can of red kidney beans or black beans
1. Heat a large pot on medium and coat with cooking spray. Add beef and sauté for 5 minutes until browned.
2. Add onions and saute for 5 minutes more then add garlic to sauté for 1 minute. Add Jack Daniels and cook until liquid is absorbed.
3. Add jalapenos, chili sauce, tomatoes, Tabasco sauce, paprika, chili powder, onion powder, garlic powder, hickory smoke salt, liquid smoke and oregano and stir.
4. Once the mixture comes to a boil, you can lower the heat and keep on the stove to simmer for 2 hours, stirring occasionally, or transfer to a crock pot and set on high for 4 hours and low for an additional 2 hours.
5. Stir in beans ½ hour before the chili will be served. Serve hot.