Southern Staples

Here in the south, casseroles are a way of life.  Ask any southern home cook for a casserole recipe, and you are guaranteed to be met with a plethora of tried and true concoctions filled with meats, vegetables, and creamy sauces that sometimes sound like strange combinations, but inevitably turn out to be mouth-watering, satisfying, one-pot wonders!  These tasty treats have become one of my "go to" dinners because they are budget friendly, easy to prepare, and oh so comforting.  Casseroles, although decidedly delicious, are generally not known for their figure friendly ingredients.  And lets face it, we are all trying to watch our waist lines these days.  Thus, when I ran across this slimmed-down version of our beloved southern staple from Cooking Light, I decided to give it a go.  And let's just say, it didn't disappoint.  So, I decided to share it with you.  Of course, the great thing about casseroles are their versatility.  So, if chicken and broccoli aren't your thing, feel free to experiment with any combination you like.

Chicken and Broccoli Casserole

INGREDIENTS

3 quarts water

1 large bunch broccoli (about 3 large stalks)

2 (6 oz) boneless, skinless chicken breasts

1 (12oz) can evaporated fat-free milk

1/4 cup all-purpose flour

1/4 teaspoon salt

1/4 teaspoon pepper

Dash of nutmeg

1 cup low-fat mayo

1/2 cup low-fat sour cream

2 teaspoons worcestershire sauce

1 can (10.75 oz) 98% fat-free cream of mushroom soup (undiluted)

1 cup parmesean cheese

PREPARATION

Preheat oven to 400 degrees.

Bring water to a boil in a large stock-pot over medium-high heat.  Add broccoli and cook 3-4 minutes until tender crisp.  Remove broccoli from boiling water with a slotted spoon, and immediately submerge in a bowl of ice water to stop the cooking process.  Once the broccoli is cool, drain the water and return broccoli to the bowl.  Add chicken to boiling water, reduce heat, and simmer for 15 minutes or until done.  Transfer chicken to a cutting board and cool slightly.  Cut chicken into bite-sized pieces, and add to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring continuously with a wisk until smooth.  Bring to a boil over medium-high heat until mixture is thickened (about 1-2 minutes).  Remove from heat.  Add mayo, sour cream, worcestershire sauce, cream of mushroom soup, and 1/2 cup parmesean cheese, stirring until well combined.  Add mayo mixture to broccoli and chicken, and stir gently until combined.

Spoon mixture into a 8x8-inch baking dish coated with non-stick cooking spray.  Sprinkle with remaining 1/2 cup of parmesean cheese.  Bake at 400 degrees for 50 minutes until mixture bubbles at the edges and cheese begins to brown.  Remove from oven, and let cool for 5 minutes.

Delicious with brown rice or a small side salad.  Enjoy!!!