Cheesy Diabetic Chicken Casserole with Broccoli
Looking for a comforting dinner that won’t load your plate with carbs? This diabetic chicken casserole is a great place to start.
Equipment
- 1 large skillet
- 1 whisk
- 1 9x13 baking dish
- measuring cups and spoons
Ingredients
- 6 cups broccoli florets chopped bite size
- 2 Tbsp extra virgin olive oil
- 2 Tbsp water
- 1/2 t. salt
- 2 Tbsp butter
- 2 Tbsp all purpose flour
- 1 cup chicken broth low sodium
- 1 1/2 cup 1 % milk
- 1 t. garlic powder
- 1 t. onion powder
- 1/4 t. pepper
- 2 1/2 cups cheddar cheese shredded / divided
- 1 1/2 lb. rotisserie chicken shredded
Instructions
- Heat the olive oil in a large skillet over medium heat. Once warm, add the broccoli and cook it briefly, stirring occasionally, for about 1 minute. Add in the water and cover to steam for another 2 minutes only. Remove from the pan and season with salt. Allow to cool in a single layer.
- Melt the butter in a saucepan or a large skillet over medium heat. (You can use the pan you just used to cook the broccoli if you wipe it out well.) Once the butter has melted, whisk in the flour and cook the mixture briefly to create a roux.Gradually whisk in the low-sodium chicken broth and 1% milk. Continue stirring as the sauce warms and thickens.
- Once the sauce has thickened and starts to drag when stirred, reduce the heat to medium-low. Stir in the garlic powder, onion powder, and pepper. Once those are fully combined, add the first cup of shredded cheddar cheese and stir well.
- Preheat your oven to 375 degrees F. Coat a 9-by-13-inch baking dish or casserole dish with cooking spray.
- Combine the shredded rotisserie chicken and prepared broccoli. Add the creamy cheese sauce and spread gently until the broccoli and chicken mixture are evenly coated. Sprinkle the remaining 1 1/2 cups of shredded cheddar cheese over the top.
- Place the assembled casserole in your preheated oven and bake until it’s hot throughout and the cheese has melted, about 20 minutes.
- Remove from the oven and allow the casserole to rest for a few minutes before serving.
Notes
YIELD:
8 servings SERVING SIZE:
1/8 of one casserole NUTRITION PER SERVING:
Calories 400, Total Fat 27g, Saturated Fat 11.5g, Sodium 879mg, Total Carbohydrates 10g, Dietary Fiber 2g, Net Carbohydrates 8g, Total Sugars 3g, Protein 31g
8 servings SERVING SIZE:
1/8 of one casserole NUTRITION PER SERVING:
Calories 400, Total Fat 27g, Saturated Fat 11.5g, Sodium 879mg, Total Carbohydrates 10g, Dietary Fiber 2g, Net Carbohydrates 8g, Total Sugars 3g, Protein 31g