Cheesy Diabetic Chicken Casserole with Broccoli
A lighter, blood-sugar-friendly approach to a classic casserole comfort food for people with diabetes and their families.
Equipment
- 1 large skillet
- 1 large sauce pan
- 1 measuring spoons and cups
- 1 9x13 casserole dish (or similar size)
- 1 large mixing bowl
Ingredients
CASSEROLE
- 6 cups broccoli florets chopped small
- 1 1/2 lb. rotisserie chicken shredded
- 2 Tbsp extra virgin olive oil
- 1/4 t. pepper
- 1/2 t. salt
- 1 cup cheddar cheese shredded
SAUCE
- 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
- 1 1/2 cup cheddar cheese shredded
Instructions
- Heat olive oil in a large skillet over medium heat. Add the broccoli and cook it briefly (3-4 minutes), stirring occasionally. Remove from heat and allow to cool on a plate, not yet fully cooked.
- Add the butter to melt in the saucepan still over medium heat. Once fully melted, whisk in the flour and cook briefly to create a roux.After the butter and flour are fully incorporated, gradually whisk in the chicken broth and milk. Continue stirring as the sauce warms and thickens. Once the sauce has thickened, reduce the heat to low. Stir in the garlic powder, onion powder, and 1 cup of shredded cheese. Continue stirring until the cheese is melted. (Do not allow to boil.)
- Preheat the oven to 375℉. Prepare a 9x13 baking dish with cooking spray.Assemble the casserole by combining the shredded chicken, broccoli, and cheese sauce together in a large bowl. Once the chicken and broccoli are evenly coated in sauce, pour the mix into the baking dish and spread it into an even layer.Top the casserole with the remaining 1 1/2 cups cheese on top.
- Bake the casserole for 20-30 minutes, until the casserole is warmed through and the cheese on top is melted. (Cooking time will vary, depending on the temperature of your ingredients when placed in the oven.)Remove from the oven and allow to rest 5 minutes before serving.
Notes
YIELD:
8 servings SERVING SIZE:
1/8 of casserole NUTRITION PER SERVING:
Calories 400, Total Fat 27g, Saturated Fat 11.5g, Sodium 879mg, Total Carbohydrates 10g, Dietary Fiber 1.6g, Net Carbohydrates 8.5g, Total Sugars 3.4g, Protein 31g
8 servings SERVING SIZE:
1/8 of casserole NUTRITION PER SERVING:
Calories 400, Total Fat 27g, Saturated Fat 11.5g, Sodium 879mg, Total Carbohydrates 10g, Dietary Fiber 1.6g, Net Carbohydrates 8.5g, Total Sugars 3.4g, Protein 31g