Skillet Broccoli-Chicken Casserole
32g CARB
Serves 4
Hands On 15 min.
Total 30 min.
- 2 cups dried medium egg noodles (4 oz.)
- 3 cups broccoli florets
- 1 lb. skinless, boneless chicken breast halves, cut into 1-inch pieces
- ½ tsp. lemon-pepper seasoning
- ½ cup chopped onion
- 2 cloves garlic, minced
- 1 Tbsp. canola oil
- ⅓ cup light sour cream
- 2 Tbsp. all-purpose flour
- 1 tsp. Dijon-style mustard
- ¼ tsp. salt
- ¼ tsp. dried thyme, crushed
- ⅛ tsp. cayenne pepper (optional)
- 1 cup reduced-sodium chicken broth
- ½ cup shredded reduced-fat cheddar cheese (2 oz.)
1. In a large saucepan cook noodles according to package directions, adding broccoli the last 2 minutes. Drain.
2. Season chicken with lemon-pepper seasoning. In a 12-inch nonstick skillet cook chicken, onion, and garlic in hot oil over medium-high 6 to 8 minutes or until chicken is no longer pink, stirring occasionally. Meanwhile, in a bowl whisk together the next six ingredients (through cayenne if using). Whisk in broth. Stir into chicken mixture in skillet. Cook and stir 3 to 4 minutes or until thick and bubbly.
3. Add noodles and broccoli; toss to coat. Heat through. Remove from heat. Sprinkle with cheese; let stand 5 minutes before serving.
PER SERVING (1½ cups each) cal 391, fat 13 g (4 g sat. fat), chol 122 mg, sodium 493 mg, carb 32 g (3 g fiber, 3 g sugars), pro 37 g
