Chicken ‘n’ Broccoli Noodle Casserole

 

serves: 6 – size: 1/6th – points+: 8 – smart points: 8 – calories: 310 – carbs: 30g – fat: 9g 

Ingredients

  • 6 oz  Ronzoni Smart taste noodles (or no-yolk)
  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 12 oz fresh broccoli florets, chopped
  • 1 tbsp margarine
  • 1 small red onion, chopped
  • 3 tbsp all purpose flour
  • 1 3/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 12 oz cooked shredded chicken breast
  • 4 oz shredded reduced fat sharp cheddar
  • cooking spray
  • 3 tbsp grated parmesan cheese
  • 2 tbsp seasoned breadcrumbs

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Directions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 min. Add the broccoli and a little salt, saute and cover the broccoli for about 3 min on medium heat until the broccoli begins to soften, set aside.
  3. Preheat the oven to 375F. Lightly spray a 9x 12 casserole dish with cooking spray.
  4. In a large pot, heat margarine over medium low heat, when melted add the onions and cook until soft, 2-3 min. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 min on medium low heat.
  5. Slowly whisk in the chicken broth until well combined over medium heat, whisk well for 30 sec, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 min) Remove from heat and add reduced fat sharp cheddar and 1 tbsp of the parmesan cheese: mix well until the cheese melts.
  6. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
  7. Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20-25 min. Place the casserole under the broiler a few min to get the crumbs crisp and golden.

Chicken ‘n’ Broccoli Noodle Casserole

Ingredients

  • 6 oz Ronzoni Smart taste noodles (or no-yolk)
  • 1 tbsp olive oil
  • 5 cloves garlic, minced
  • 12 oz fresh broccoli florets, chopped
  • 1 tbsp margarine
  • 1 small red onion, chopped
  • 3 tbsp all purpose flour
  • 1 3/4 cups fat free chicken broth
  • 1 cup 1% milk
  • 12 oz cooked shredded chicken breast
  • 4 oz shredded reduced fat sharp cheddar
  • cooking spray
  • 3 tbsp grated parmesan cheese
  • 2 tbsp seasoned breadcrumbs

Instructions

  1. Cook noodles in salted water until al dente, or slightly under cooked by 2 min. Set aside.
  2. Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 min. Add the broccoli and a little salt, saute and cover the broccoli for about 3 min on medium heat until the broccoli begins to soften, set aside.
  3. Preheat the oven to 375F. Lightly spray a 9x 12 casserole dish with cooking spray.
  4. In a large pot, heat margarine over medium low heat, when melted add the onions and cook until soft, 2-3 min. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 min on medium low heat.
  5. Slowly whisk in the chicken broth until well combined over medium heat, whisk well for 30 sec, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 min) Remove from heat and add reduced fat sharp cheddar and 1 tbsp of the parmesan cheese: mix well until the cheese melts.
  6. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.
  7. Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20-25 min. Place the casserole under the broiler a few min to get the crumbs crisp and golden.
http://revampfitness.com/chicken-n-broccoli-noodle-casserole/

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