New Year Low Fat Casserole

Last January, my friend Sarah came over for dinner, looking determined to keep her resolution of eating better. We threw this casserole together on a snowy Tuesday, laughing as we chopped vegetables and talking about how January always feels like a fresh start. The kitchen smelled incredible while it baked, all warm herbs and savory chicken, and we both went back for seconds.

My grandmother never measured anything when making casseroles, but she taught me that the secret is patience when sautéing the vegetables first. She would say you can hear when they are ready by the slight hissing sound that changes as they release their moisture.

Ingredients

• 500 g skinless chicken breast: Cutting into uniform pieces ensures everything cooks evenly, and bite-sized portions feel more satisfying in every forkful
• 1 large onion, 2 carrots, 2 celery stalks, 1 red bell pepper: This classic combination creates a flavor foundation that deepens as the casserole bakes
• 200 g broccoli florets and 200 g zucchini: Add these last so they keep some texture instead of becoming completely soft
• 400 ml low-sodium chicken broth: Control the salt yourself since some broths vary wildly in sodium content
• 2 tbsp cornstarch: This creates just enough body to bind everything without making it heavy or gloppy
• 1 tsp dried thyme and 1 tsp dried oregano: These Mediterranean herbs pair beautifully with chicken and vegetables
• 40 g whole wheat breadcrumbs: That golden, slightly crisp topping makes the first forkful feel special

Instructions

Get your oven ready:

Preheat to 180°C (350°F) so everything can go in without waiting

Sauté the base vegetables:

Heat a splash of water in a large nonstick skillet over medium heat and cook the onion, carrots, celery, and red bell pepper for 5 minutes until softened

Add the chicken:

Toss in the chicken pieces and minced garlic, cooking for 4-5 minutes until the chicken is no longer pink on the outside

Add the remaining vegetables:

Stir in the broccoli and zucchini and cook for just 2 more minutes to maintain their texture

Create the sauce:

Whisk the cornstarch into the chicken broth until smooth, then pour it over the skillet with the thyme, oregano, pepper, and salt

Let it thicken:

Simmer everything for 2-3 minutes until the liquid slightly thickens and coats the vegetables

Assemble the casserole:

Transfer the mixture to a lightly greased 2-liter casserole dish and sprinkle the breadcrumbs evenly over the top

Bake to golden perfection:

Bake uncovered for 25-30 minutes until the casserole is bubbly and the topping has turned golden brown

Finish and serve:

Sprinkle with fresh parsley and let it rest for 5 minutes before serving to allow the flavors to settle

Save

This recipe became my go-to when my brother started training for his first marathon. He needed something satisfying after long runs that did not leave him feeling weighed down, and seeing him actually enjoy healthy food felt like a small victory.

Making It Your Own

Once you have the basic method down, this casserole adapts beautifully to whatever vegetables you have on hand. I have used green beans, mushrooms, and even diced sweet potato when that was what the fridge offered.

Time-Saving Tricks

On busy weeks, I chop all the vegetables on Sunday and keep them in containers in the refrigerator. The entire casserole comes together in under ten minutes on weeknights when the prep work is already done.

Serving Suggestions

This is substantial enough to stand alone as a complete meal, but a crisp green salad with a simple vinaigrette adds brightness to each bite. If you are feeding growing teenagers or very hungry athletes, brown rice on the side makes it stretch further without compromising the healthy profile.

• A glass of crisp white wine cuts through the warmth if you are serving adults
• Lemon wedges on the side let everyone brighten their portion to taste
• Leftovers reheat beautifully for lunch the next day

Save

There is something deeply satisfying about a casserole that nourishes you without the post-meal sluggishness. This one has earned its permanent place in my regular rotation.

Recipe FAQs

→ Can I make this casserole vegetarian?

Yes, substitute the chicken with canned white beans or firm tofu for a plant-based version that's still hearty and protein-rich.

→ How can I make this gluten-free?

Use certified gluten-free breadcrumbs or omit them altogether to keep the dish gluten-free without losing texture.

→ What is the best way to add flavor without extra fat?

Use fresh herbs like parsley, thyme, and oregano along with low-sodium broth to enhance flavor naturally without added fat.

→ Can I add spice to this casserole?

Yes, a pinch of chili flakes works great to introduce a gentle heat while complementing the savory elements.

→ What sides pair well with this dish?

Serve with a crisp green salad or brown rice to create a balanced and satisfying meal.

→ Is it possible to prepare this ahead of time?

Prepare the mixture in advance and refrigerate it; bake just before serving for a convenient meal option.