New Year Low Fat Casserole (Printable)
Wholesome casserole featuring lean chicken, fresh veggies, and herbs for a healthy flavorful meal.
# List of ingredients:
→ Protein
01 - 1.1 lbs skinless chicken breast, cut into bite-sized pieces
→ Vegetables
02 - 1 large onion, diced
03 - 2 carrots, sliced
04 - 2 celery stalks, sliced
05 - 1 red bell pepper, chopped
06 - 7 oz broccoli florets
07 - 7 oz zucchini, sliced
08 - 2 cloves garlic, minced
→ Binder & Liquid
09 - 1.7 cups low-sodium chicken broth
10 - 2 tbsp cornstarch
→ Seasonings
11 - 1 tsp dried thyme
12 - 1 tsp dried oregano
13 - 1/2 tsp black pepper
14 - 1/2 tsp salt (optional)
15 - 2 tbsp fresh parsley, chopped
→ Topping
16 - 1.4 oz whole wheat breadcrumbs (optional, for crunch)
# Steps:
01 - Preheat oven to 350°F.
02 - Heat a splash of water in a large nonstick skillet over medium heat. Add onion, carrots, celery, and red bell pepper. Sauté for 5 minutes until softened.
03 - Add chicken breast pieces and garlic. Cook for 4-5 minutes, stirring frequently, until chicken is no longer pink on the outside.
04 - Stir in broccoli and zucchini. Cook for 2 more minutes.
05 - Whisk cornstarch into chicken broth until smooth in a bowl. Pour over chicken and vegetables.
06 - Add thyme, oregano, black pepper, and salt. Stir to combine. Simmer for 2-3 minutes until slightly thickened.
07 - Transfer mixture to a lightly greased 2-quart casserole dish.
08 - Sprinkle breadcrumbs evenly over the top, if using.
09 - Bake uncovered for 25-30 minutes until casserole is bubbly and topping is golden.
10 - Remove from oven, sprinkle with fresh parsley, and let rest for 5 minutes before serving.
# Expert Advice:
01 -
- Its the kind of comfort food that actually makes you feel good afterward, like a warm hug from the inside out
- The vegetables stay tender but retain their individual flavors instead of mushing together
02 -
- The cornstarch needs to be whisked thoroughly into cold broth before adding to the hot pan, or it will clump up
- Letting the casserole rest for those 5 minutes seems small but makes the difference between a messy scoop and a neat serving
03 -
- If the casserole seems too thick before baking, add another splash of broth since the vegetables will release more liquid as they cook
- The breadcrumb topping is optional, but toasting them lightly in a dry pan before sprinkling on adds extra flavor