Skinny Chicken Broccoli Casserole

Crafting a Healthful Symphony of Flavors for Your Gastronomic Delight

Welcome to the world of Skinny Chicken Broccoli Casserole, where wholesome ingredients dance in harmony to create a dish that is as nutritious as it is delicious. Join us on a culinary journey, exploring the intricate layers of this casserole masterpiece. In this comprehensive guide, we’ll provide you with detailed instructions, nutritional insights, and Smart WW Points, ensuring that your wellness goals align seamlessly with your love for savory delights.

Ingredients:

1. Lean Protein Elegance:
   • 1.5 pounds boneless, skinless chicken breasts, cooked and shredded
   • 1 teaspoon olive oil
   • Salt and pepper to taste
2. Green Bounty:
   • 4 cups fresh broccoli florets, blanched
3. Whole Grain Nobility:
   • 2 cups cooked quinoa or brown rice
4. Cheese Symphony:
   • 1 cup reduced-fat shredded cheddar cheese
   • 1/2 cup grated Parmesan cheese
5. Creamy Elixir:
   • 1 cup non-fat Greek yogurt
   • 1/2 cup low-sodium chicken broth
   • 2 tablespoons whole wheat flour
6. Seasoning Serenade:
   • 1 teaspoon garlic powder
   • 1 teaspoon onion powder
   • 1/2 teaspoon dried thyme
   • 1/2 teaspoon dried oregano
   • Salt and pepper to taste

Instructions:

Step 1: Chicken Crescendo – Elevating the Protein

1. Preheat your oven to 375°F (190°C).
2. In a skillet, heat olive oil over medium heat. Season chicken breasts with salt and pepper, then cook until golden brown and fully cooked. Shred the chicken and set aside.

Step 2: Vegetable Ballet – A Green Interlude

1. Blanch broccoli florets in boiling water for 2-3 minutes until they turn vibrant green. Drain and set aside.

Step 3: Grain Harmony – A Wholesome Foundation

1. Cook quinoa or brown rice according to package instructions. Fluff and set aside.

Step 4: Cheese Ensemble – Melting Elegance

1. In a bowl, mix together shredded cheddar and grated Parmesan cheese.

Step 5: Creamy Overture – A Luscious Bind

1. In a separate bowl, whisk together non-fat Greek yogurt, low-sodium chicken broth, whole wheat flour, garlic powder, onion powder, thyme, oregano, salt, and pepper until smooth.

Step 6: Casserole Composition – Creating a Masterpiece

1. In a large baking dish, layer cooked quinoa or brown rice as the base.
2. Arrange shredded chicken over the grains, followed by blanched broccoli florets.
3. Pour the creamy yogurt mixture evenly over the layers, ensuring it seeps into every nook and cranny.
4. Top the casserole with the mixed cheese, creating a golden crown of deliciousness.

Step 7: Baking Ballet – Transforming Ingredients into Art

1. Bake the casserole in the preheated oven for 25-30 minutes or until the cheese is melted and bubbly, and the edges turn golden brown.

Nutritional Information:

• Serving Size: 1 cup
• Calories: 250
• Total Fat: 8g
• Saturated Fat: 4g
• Cholesterol: 60mg
• Sodium: 300mg
• Total Carbohydrates: 20g
• Dietary Fiber: 3g
• Sugars: 2g
• Protein: 25g

Smart WW Points:

• Blue Plan: 6 SmartPoints per serving
• Green Plan: 8 SmartPoints per serving
• Purple Plan: 4 SmartPoints per serving