Chicken & Broccoli Casserole

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Geoff and I had my parents, grandmother, and aunt over for dinner on Friday night, so I went on a recipe hunt for something quick, easy, and could be made ahead of time. This casserole fit the bill.

Chicken & Broccoli Casserole
from Cooking Light (online recipe database)

Ingredients

3 quarts water
1 (12-ounce) package broccoli florets
4 (6-ounce) skinless, boneless chicken breast halves
1 (12-ounce) can evaporated fat-free milk
1/4 cup all-purpose flour (about 1 ounce)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
Dash of nutmeg (I did 4 shakes of the container)
1 cup fat-free mayonnaise (we used full-fat, since we couldn't find an 8-oz jar of fat-free, and didn't want extra mayo hanging around in the fridge)
1/2 cup fat-free sour cream (we had light sour cream on hand, and used that instead)
1/4 cup dry sherry
1 teaspoon Worcestershire sauce
1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
1 cup (4 ounces) grated fresh Parmesan cheese, divided
Cooking spray


Preheat oven to 400°.

Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.

Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.

Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

8 servings (serving size: about 1 cup)

Notes:
1. Ours only took about 30 minutes to cook, so be sure to keep an eye on it, in the event it doesn't take a full 50 minutes.

2. According to Cooking Light, if you want crisper broccoli, boil it for only 3 minutes instead of 5. They also suggest serving this dish with a simple green salad.

3. This will probably not be very pretty when you pull it out of the baking dish. Don't worry, the flavor makes up for it.

Nutritional Info:
Calories 276(25% from fat)
Fat 7.8g (sat 3.5g, mono 1.8g, poly 1.1g)
Protein 31.1g
Cholesterol 66mg
Calcium 365mg
Sodium 696mg
Fiber 2.1g
Iron 1.6mg
Carbohydrate 18.9g

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