Monday, August 24, 2009

Healthy Recipe - Easy Chicken Casserole

This easy chicken casserole recipe is so heaty and rich-tasing that nobody will guess it's also low fat. Bubbly melted cheese tops lean tender chicken, providing a great source of calcium, Vitamin B6, niacin and phosphorus, plus valuable amino acids to help build lean muscle. Great if you're on a weightloss program.

A serving of this mouthwatering chicken casserole supplies nearly 55g of protein, while brown rice adds more B Vitamins and fiber to keep your tummy feeling full and satisfied.


4 c sliced zucchini
4 boneless, skinless chicken breasts
1/2 c chopped onion
1/4 c fat-free, less-sodium chicken broth
1/8 c lemon juice
1 c cooked brown rice
1/4 c shredded reduced-fat sharp cheddar cheese
1/2 c fat-free sour cream
4 tbs grated fresh low fat Parmesan cheese
1/8 c Italian-seasoned breadcrumbs
1/2 tsp salt
Dash black pepper
1 large egg, lightly beaten
Cooking spray

Directions for Casserole

Preheat oven to 350 degrees.

Place chicken breasts in glass baking pan. Pour lemon juice over them and season lightly with pepper. Cover with foil and put into oven to begin cooking.

While the chicken is baking, mix zucchini, onion and chicken broth together in a medium sauce pan. Bring to a boil, then cover and reduce heat, simmering for about 20 minutes, stirring occasionally.

When zucchini is tender, mash partially with a fork or potato masher. To the zucchini mixture, add cooked brown rice, add cheddar cheese, sour cream, 2 tbs Parmesan cheese, eggs, breadcrumbs and seasoning. Stir to blend well.

Check to make sure chicken is at least half cooked, then spoon zucchini and cheese mixture over it. Sprinkle with remaining 2 tbs Parmesan cheese.

Bake for about 40 minutes or until top of casserole is browning on top and bubbling. Broil for one minute to slightly brown cheese if desired.

Makes 4 servings

Nutritional Information per Serving

Calories 412
Fat 10g
Calcium 230mg
Sodium 623mg
Fiber 2.4g
Carbohydrates 24g
Protein 54.7g

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