Weeknight One Pan Chicken Casserole

Healthy, easy & fast. Those are three of my favourite qualities when it comes to recipes. I have made dozens of different chicken casseroles and I’m rarely disappointed with the taste, but the effort can be a different story. Some versions can be pretty time consuming.


Enter my one pan weeknight chicken casserole! This recipe will save you a ton of time if you 1. Use chicken you previously cooked (Yes! Prep your protein people!) 2. Use a microwave rice packet or precooked rice 3. Use an oven safe frying pan for less clean up.


It also doesn’t hurt to have a package of low fat shredded cheese in your fridge if you’re cool with the slightly higher price.


My aim with this was to create a chicken casserole that kept a traditional carby, cheesy texture while lowering the fats and adding in veggies for extra nutrients and fibre.


This dish is hearty and satisfying and should leave you with healthy leftovers you can enjoy for lunch.


Ingredients


2 chicken breasts (18-21oz ) cooked

4 cups skim milk

1 pack of Tilda basmati rice cooked or 250g cooked riced

1 onion diced

2 garlic cloves

2 tsp olive oil

1/2 cup flour (use gluten free if desired)

3 cups broccoli

1/2 cup frozen peas and carrots

1/2 cup (60g) low fat shredded cheese

1 tbsp lemon zest

Juice from 1/4 lemon

1 tbsp Italian spice

Salt and pepper to taste

4 tbsp grated Parmesan cheese

2 tbsp bread crumbs


Directions


Preheat oven to 400.

Cube cooked chicken

Add two tsp of olive oil to an oven safe pan on medium height.

Add onion and garlic and cook until softened (3-4 minutes)

Add three cups of milk and bring to a gentile boil on medium high heat

Whisk together 1 cup of skim milk with 1/2 cup of flour

Slowly combine and stir well.

Add in broccoli and frozen veggies. Cook until softened (about 4 minutes).

Remove from heat.

Stir in cheese, spices, lemon juice and zest.

Stir in precooked rice and cubed chicken.

Flatten surface with the back of a wooden spoon.

Top with bread crumbs and Parmesan.

Transfer skillet to the oven and bake for 8-10 minutes.


Nutritional Information

(Serves 4 - based on 1 serving)


Calories 538

Fat 9.4g

Carbohydrates 49.6g

Protein 62.4g


*Nutritional information is based off a web-based nutrition application and results may vary depending on the brands and products used

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