Casseroles/Chicken/Entree

Low-fat Chicken Broccoli Casserole

Tender chicken, fiber rich pasta, and fresh broccoli bake together in an ultra creamy, ridiculously healthy cauliflower sauce. Cauliflower sauce? Oh baby yes. I don’t know if you’ve ever heard of cauliflower sauce but it’s only the best ever. All the creamy goodness with none of the added fat.

 

Low-fat Chicken Broccoli Casserole

Woohoo!! Am I the only one super stoked about this? Cauliflower has basically become my answer to any recipe that needs lightening up. Want healthy pizza? Try my Cauliflower Crust Pizza . Need to lighten up mashed potatoes? You’ll love my Skinny Parmesan Mashed Potatoes. Now I haven’t attempted to make cauliflower cookies but never say never;)
 

Low-fat Chicken Broccoli Casserole

 A few things to keep in mind before whipping up this simple dish of cheesy awesomeness.

 

Low-fat Chicken Broccoli Casserole | samanthaskitchentable.com
1) I kept the spices pretty basic. Garlic, salt, pepper, a pinch of cayenne. I love broccoli, cauliflower, and cheese and didn’t want to overpower those flavors. If you want a bit more in the seasoning department you could always increase the cayenne or throw in your favorite spice combo.

 

2) I used finely shredded Colby cheese but you could always switch it up with some pepper jack or an Italian mix with fresh parmesan. So many options.
Low-fat Chicken Broccoli Casserole

 

3) If you have leftover cooked chicken, feel free to use it and save yourself some time. For those starting with raw chicken, I’ve included a simple and delicious style of preparing it.

 

4) I used Barilla White Fiber Pasta Shells. I often find whole wheat pasta to be too nutty but I still want that extra fiber. The answer? White Fiber Pasta. My family LOVES it. I’m not sponsored by Barilla in any way and feel free to use your personal favorite pasta. This is just my recommendation:)
 
Let’s get dinner started.
Low-fat Chicken Broccoli Casserole

Low-fat Chicken Broccoli Casserole

  • Yield: 12 servings
  • Prep Time: 25 minutes
  • Cook Time: 30 minutes

Ingredients

  • 1 medium head cauliflower (coarsely chopped)
  • 4 cups raw broccoli florets
  • 1 pound chicken tenderloins
  • 1 lemon
  • 1 teaspoon garlic powder
  • 1/4 teaspoon coarsely ground garlic salt
  • 5-6 ounces dry pasta shells (appx 3 cups cooked)
  • 1 1/2 cups 2% milk
  • 2 teaspoons garlic powder
  • 1 teaspoon coarsely ground garlic salt
  • 1/8-1/4 teaspoon cayenne pepper
  • Fresh ground pepper to taste
  • 1 1/2 cup finely shredded Colby cheese

Instructions

  1. -Prepping the vegetables and pasta-

  2. In a large pot, boil cauliflower in salted water until soft.

  3. As cauliflower boils, steam broccoli florets until al dente. You don't want the broccoli too soft at this point.

  4. In a medium pot, begin boiling pasta in salted water until al dente. The noodles should still be slightly chewy.

  5. -Preparing the chicken-

  6. As the vegetables boil and steam, take out a medium pan, lightly grease with cooking spray, and begin heating on a medium heat.

  7. Place chicken tenderloins in pan, sprinkle with 1 teaspoon garlic powder, 1/4 teaspoon coarsely ground garlic salt, and the juice of one lemon.

  8. Cover and allow chicken to cook in the lemon juice, flipping after 5 minutes, until no longer pink in the center.

  9. Remove from heat and cut into bite sized pieces. Set aside.

  10. -Preparing the sauce-

  11. Drain the boiled cauliflower and place in a large food processor.

  12. Add milk and blend until smooth.

  13. Add 2 teaspoons garlic powder, 1 teaspoon coarsely ground garlic salt, cayenne, black pepper, and 1/2 cup of shredded cheese. Blend well.

  14. -Assembling casserole-

  15. In a large bowl, combine chicken pieces, broccoli, pasta shells, and cauliflower sauce. Mix well.

  16. Pour into greased 9x13 pan.

  17. Sprinkle on the remaining cheese and bake uncovered for 20 minutes or until bubbling.

  18. Remove from oven and allow to cool for 10 minutes before serving.

Notes

Nutrition Facts Servings 12 Amount Per Serving Calories 168 Total Fat 5g Saturated Fat 3g Monounsaturated Fat 0g Polyunsaturated Fat 0g Trans Fat 0g Cholesterol 40mg Sodium 269mg Potassium 206mg Total Carbohydrate 16g Dietary Fiber 3g Sugars 3g Protein 16g

Low-fat Chicken Broccoli Casserole

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