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Looking for a tasty, healthy meal that won't break the calorie bank? This Low Calorie Casserole Recipe is your answer. Packed with broccoli, diced chicken breast, and low-fat cheese, it's both nutritious and satisfying. Plus, the quinoa adds a nice texture and extra protein. Perfect for a weeknight dinner, this dish is easy to prepare and sure to please everyone at the table. Let's dive in!
Low Calorie Casserole Recipe
Ingredients:
- 2 cups broccoli florets
- 1 cup diced chicken breast
- 1 cup low-fat cheese
- 1 cup quinoa, cooked
- 1 cup low-fat milk
- 1 tbsp olive oil
- 1 tsp salt
- 1 tsp black pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine broccoli, chicken, cheese, quinoa, and milk.
- Season with olive oil, salt, and pepper.
- Transfer the mixture to a baking dish.
- Bake for 45 minutes or until the top is golden brown.
- Let it cool for a few minutes before serving.
What You Will Need
Read more: Low Sodium Casserole Recipe
What you will need to make Low Calorie Casserole
- Broccoli florets: Adds a healthy crunch and vibrant color, packed with vitamins and fiber for a nutritious boost.
- Diced chicken breast: Provides lean protein, making the dish filling and satisfying without adding too many calories.
- Low-fat cheese: Melts beautifully, giving a creamy texture and rich flavor while keeping the calorie count low.
- Quinoa, cooked: A high-protein grain that adds a nutty flavor and satisfying texture, perfect for a low-calorie meal.
- Low-fat milk: Keeps the casserole moist and creamy without the extra fat, enhancing the overall taste.
- Olive oil: Adds a hint of richness and helps to bind the ingredients together, ensuring a cohesive dish.
Tools and Instruments Required
What tools/instruments will be needed to make Low Calorie Casserole Recipe
- Mixing bowl: Essential for combining broccoli, chicken, cheese, quinoa, and milk evenly before baking.
- Baking dish: Holds the casserole mixture while it bakes, ensuring even cooking.
- Oven: Provides the necessary heat to cook the casserole and achieve a golden brown top.
- Measuring cups: Ensures accurate portions of ingredients like milk, quinoa, and cheese.
- Knife: Needed to dice the chicken breast and cut broccoli florets into smaller pieces.
Low Calorie Casserole Recipe
A healthy, low-calorie casserole that's perfect for a light dinner.
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Ingredients:
Main Ingredients
- 2 cups Broccoli florets
- 1 cup Diced chicken breast
- 1 cup Low-fat cheese
- 1 cup Quinoa, cooked
- 1 cup Low-fat milk
- 1 tbsp Olive oil
- 1 tsp Salt
- 1 tsp Black pepper
Instructions:
- Preheat your oven to 375°F (190°C).
- In a mixing bowl, combine broccoli, chicken, cheese, quinoa, and milk.
- Season with olive oil, salt, and pepper.
- Transfer the mixture to a baking dish.
- Bake for 45 minutes or until the top is golden brown.
- Let it cool for a few minutes before serving.
Notes:
This casserole is perfect for meal prep and can be stored in the fridge for up to 3 days.
Read more: Low-Fat Stew Recipe
Nutrition value:
Calories: 250kcalCarbohydrates: 20gProtein: 25gFat: 8gSaturated Fat: 3gCholesterol: 50mgSodium: 600mgPotassium: 500mgFiber: 5gSugar: 3gVitamin A: 500IUVitamin C: 60mgCalcium: 200mgIron: 2mg
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Tried this recipe?Let us know how it was!
Make Ahead and Freezing Instructions
Make Ahead Instructions
- Prepare the casserole as directed but don't bake it.
- Cover tightly with plastic wrap or aluminum foil.
- Store in the fridge for up to 24 hours.
- When ready to bake, remove from the fridge and let it sit at room temperature for 30 minutes.
- Bake as directed.
Freezing Instructions
- Assemble the casserole but don't bake it.
- Wrap tightly with plastic wrap and then with aluminum foil.
- Label with the date and freeze for up to 3 months.
- To bake, thaw in the fridge overnight.
- Let it sit at room temperature for 30 minutes before baking.
- Bake as directed.
Using quinoa in this casserole not only adds a nutty flavor but also boosts the protein content, making it a more filling and nutritious meal.
Frequently Asked Questions
FAQ:
How many servings does this recipe make?
This recipe makes about 4 servings.
Can I use a different type of cheese?
Yes, you can substitute with any low-fat cheese you prefer.
Is it possible to make this casserole vegetarian?
Absolutely, just replace the chicken with tofu or more veggies.
How long can I store leftovers?
Leftovers can be stored in the fridge for up to 3 days.
Can I freeze this casserole?
Yes, it freezes well for up to 2 months.
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