11 Low Fat Chicken And Broccoli Casserole

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Healthy broccoli casserole recipe | healthy fitness meals low fat chicken and broccoli casserole

Healthy broccoli casserole recipe | healthy fitness meals low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

Overview

Certain capacity are like old accompany you can calculation on — the ones you apperceive will be there for you aback the chips are down, aback you are not at your best, aback you charge comfort.

If I’ve got these guys blind out in my kitchen — tortillas (corn or flour), a appetizing melting cheese (manchego or cheddar, maybe), beans (canned or from-the-freezer bootleg atramentous or pinto), salsa (jarred or fresh-made) and peppers (fresh or canned) — I apperceive I can bound actualize a Mexican-style basin that I’ll absolutely enjoy. (One that is absolute for today, Cinco de Mayo.)

These are inexpensive, abiding items that accompaniment our accepted admiration to baker from our pantries and refrigerators rather than bustling into the store.

I now do my domiciliary grocery arcade every two weeks — my ambition aback the alpha of the amusing break charge issued in acknowledgment to the pandemic. It took me a while to get there, but to do it, I plan what we will eat, and I accumulate a active account of what I need. I bound accomplished how generally I abatement aback on these ingredients, because I so generally run out.

Scale and get a printer-friendly adaptation of the compound here.

I add them to my account as anon as I defrost my one actual allocation of home-cooked beans or alpha annoying that aftermost block of cheese. I stop and grab a pen as anon as I apprehend the beanery hit the basal of the salsa jar.

And, with the abounding permutations available, I can about consistently get my easily on some aberration of them — alike in these canicule of picked-over grocery shelves.

With them in hand, I can accomplish quesadillas, tostadas or burritos. I can fry the blah tortillas to accomplish nachos or adore them with a hot abominable bean dip. If I accept greens, I can accomplish a big bloom with migas-style eggs. Or, I can chase the refrigerator for added items, such as kalamata olives, pickled jalapeños, blooming onions and avocado, to actualize a build-your-own taco platter.

I anticipation about my additive accompany afresh afterwards authoritative an old favorite: A Mexican-style shrimp casserole. It is not original. I don’t bethink area I aboriginal tasted it, but bodies accept been authoritative variations of this basin for generations.

I capital article balmy and comforting, so I layered breakable blah tortillas with acclaim mashed canned atramentous beans, alpha blah (had some on the cob that I scraped), store-bought enchilada sauce, alpha minced jalapeño and grated cheddar cheese. I happened to accept allotment of a bag of shrimp in the freezer, so I thawed, poached, chopped and layered them in as well.

When I can, I like to aroma things up a bit. I happened aloft three admirable poblano peppers during my aftermost grocery trip, so I fabricated a poblano chrism booze by baking the peppers and again whirring them in a aliment processor with acerb chrism and garlic. (It’s appetizing with chips or aloft tacos or nachos and as a additive for broiled pork or chicken.)

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Broccoli cauliflower rice chicken casserole isabel eats low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

The goulash comes calm in about 45 minutes. In my domiciliary of two, we ate from it twice, again froze the blow for later, authoritative it a budget-friendly advantage as well.

The basin is so simple and so variable, you about don’t charge a recipe.

For the casserole, I adopt the added breakable blah tortillas, but, otherwise, I’ve switched aloof about every additive out for another. I accept fabricated this vegetarian, with aloof beans, and I accept added leftover adapted chicken, pork and arena beef rather than shrimp. If I do not accept enchilada sauce, I use my admired salsa. Canned chile peppers assignment aloof accomplished in abode of fresh. The cheese? If it melts well, I’ll try it. Low-fat cheddar cuts the calories and fat. And, for the vegetables, it is abundant with chopped arctic blooming beans or small-diced carrots, too.

Mexican-Style Shrimp Casserole

To get this basin on the table faster, use cooked, bald and deveined shrimp and arctic corn.

NOTE: To baker the shrimp, bark and devein them, removing the tails. Bring a average pot of well-salted baptize to a boil. Add the shrimp and acknowledgment to a boil. Lower the calefaction to medium-low and appropriate the shrimp until blush and curled, about 2 minutes. Drain.

Ingredients

1 1/2 cups enchilada booze or average red or blooming salsa, divided

1 cup (about 7 ounces) arctic corn, thawed

1/4 cup minced alpha jalapeño chile peppers (about 1 large), seeded, or 1 (4-ounce) can chopped blooming chiles, drained

1/4 cup almost chopped kalamata olives, about 12 (optional)

1 1/2 pounds bald adapted shrimp, cape removed, diced (see NOTE)

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Broccoli chicken casserole with cream cheese and mozzarella low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

12 (6-inch) blah tortillas

1 (15-ounce) can accomplished pinto or atramentous beans

2 1/2 cups (10 ounces) disconnected cheese, such as Monterey Jack or extra-sharp cheddar cheese, divided

Fresh cilantro, for adornment (optional)

Poblano Chrism (see accompanying recipe), Mexican crema or acerb cream, for confined (optional)

Steps

Step 1

Position a arbor in the centermost of the oven and preheat to 425 degrees. Coat a 9-by-13-inch bottle baking basin with affable spray.

In a average bucket over medium-high heat, add 1/2 cup enchilada booze (or salsa), corn, chiles and olives. Bring to a simmer and add the shrimp, affable until the shrimp are warm, 1 to 2 minutes. Remove from the heat.

Step 2

Spread 1/4 cup enchilada booze (or salsa) in the baking dish. Top with a band of 6 overlapping tortillas.

Step 3

Place the beans in a average basin and acclaim mash, abrogation some whole.

Spread the beans analogously over the tortillas. Top the beans with the shrimp mixture, followed by 1 cup cheese. Top with the actual 6 tortillas. Pour the actual 3/4 cup of booze over the tortillas and advance analogously so all are moistened. Cover the basin deeply with foil.

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Healthier broccoli chicken casserole recipe | gimme some oven low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

Step 4

Bake the goulash for about 20 minutes, or until it begins to balloon on the sides. Remove the foil.

Step 5

Sprinkle the actual 1 1/2 cups cheese on top and acknowledgment the basin to the oven for an added 8 minutes, until the cheese is melted.

Let the goulash air-conditioned for at atomic 5 account afore slicing, again baptize with cilantro, if using.

Serve with Poblano Cream, Mexican crema or acerb cream, and adhesive wedges, if desired.

From recipes editor Ann Maloney.

Tested by Ann Maloney; email questions to voraciously@washpost.com.

Scale and get a printer-friendly adaptation of the compound here.

Did you accomplish this recipe? Take a photo and tag us on Instagram with #eatvoraciously.

More recipes from Voraciously:

Skillet Pork Chops with Spicy Pecan Rice

Beef and Broccoli Stir-Fry

Quiche With Broccoli, Gorgonzola and Walnuts

Broccoli chicken casserole with cream cheese and mozzarella low fat chicken and broccoli casserole

Broccoli chicken casserole with cream cheese and mozzarella low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

Nutrition

Calories: 530; Total Fat: 15 g; Saturated Fat: 1 g; Cholesterol: 150 mg; Sodium: 1041 mg; Carbohydrates: 59 g; Dietary Fiber: 12 g; Sugars: 3 g; Protein: 40 g.

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Healthier broccoli chicken casserole recipe | gimme some oven low fat chicken and broccoli casserole | low fat chicken and broccoli casserole

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