Creamy Chicken Casserole Low Cal Low Fat
Indulge in the rich, comforting flavors of a **Creamy Chicken Casserole** that’s both **low-calorie** and **low-fat**, perfect for guilt-free weeknight dinners! This healthier twist on a classic favorite combines tender shredded chicken, hearty brown rice, and nutrient-packed veggies like spinach and carrots, all enveloped in a luxuriously creamy sauce made with **low-fat Greek yogurt** and low-sodium chicken broth. A hint of dried thyme and a golden, melty topping of low-fat shredded cheddar cheese ensure every bite bursts with flavor. Ready in under an hour, this lighter casserole is simple to make and ideal for satisfying cravings without compromising on health goals. Perfect as a wholesome family meal or for meal-prepping, it’s comfort food reimagined!
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Recipe Information
Ingredients
- 500 grams boneless, skinless chicken breasts
- 200 grams low-fat Greek yogurt (plain)
- 125 milliliters low-sodium chicken broth
- 2 garlic cloves, minced
- 1 small onion, finely diced
- 2 medium carrots, chopped
- 150 grams fresh spinach
- 300 grams cooked brown rice
- 100 grams low-fat shredded cheddar cheese
- 1 tablespoon olive oil
- 1 teaspoon dried thyme
- 0.5 teaspoon ground black pepper
- 0.5 teaspoon salt
Instructions
Preheat your oven to 190°C (375°F) and lightly grease a medium-sized casserole dish.
Heat olive oil in a large skillet over medium heat. Add the diced onion and minced garlic, sautéing until fragrant and slightly softened, about 2-3 minutes.
Add the chopped carrots and cook for an additional 5 minutes until tender.
Stir in the spinach and cook until wilted, about 2 minutes. Remove from heat and set aside.
Place the chicken breasts in a pot of water or chicken broth. Bring to a simmer and poach the chicken until cooked through, about 10-12 minutes. Remove from the broth, shred the chicken, and set aside.
In a large mixing bowl, whisk together the low-fat Greek yogurt and chicken broth until smooth. Season the mixture with dried thyme, salt, and ground black pepper.
Fold the shredded chicken, sautéed vegetables, and cooked brown rice into the yogurt mixture until evenly coated.
Transfer the mixture into the prepared casserole dish, spreading it evenly.
Sprinkle the shredded low-fat cheddar cheese on top.
Bake in the preheated oven for 25 minutes, or until the casserole is hot and the cheese is bubbling and slightly golden.
Let the casserole rest for about 5 minutes before serving. Enjoy a healthy and creamy meal!
Nutrition Facts
Calories |
1881 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.2 g | 61% | |
| Saturated Fat | 15.4 g | 77% | |
| Polyunsaturated Fat | 2.4 g | ||
| Cholesterol | 474 mg | 158% | |
| Sodium | 3907 mg | 170% | |
| Total Carbohydrate | 117.4 g | 43% | |
| Dietary Fiber | 14.5 g | 52% | |
| Total Sugars | 16.3 g | ||
| Protein | 215.9 g | 432% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 1152 mg | 89% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 2456 mg | 52% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
