Food Makeover Favorite
Hot Dish Delight Reader Judy;Veeneman makes a
chicken casserole that’s creamy and tender, but I cried “fowl” at the fat and sodium. I kept all
the comfort-food goodness yet scratched some of the excess calories.
— Robyn Webb, MS, LN
e ’ e
Original Recipe, 1 cup
Fat 30 g
Carbohydrate 62 g
Sodium 2,060 mg
Creamy Chicken Casserole
MAKES: 6 servings
SERVING SIZE: 1 cup
PREPARATION TIME: 20 minutes
COOKING TIME: 35 to 40 minutes
Canned cream soups
may be convenient,
but the extra sodium
and fat are unwanted
guests. Instead, stir up
a sauce from scratch.
Goodness: I used
brown rice in place of
stu;ng. Whole wheat
bread crumbs add a
golden, crunchy top.
Photography by Renée Comet; food styling by Lisa Cherkasky
For ;avor and
texture, fresh onion,
celery are winners.
2 Tbsp. nonhydrogenated margarine
1 Tbsp. all-purpose ;our
1¼ cups 1% milk
½ tsp. each dried sage, marjoram, thyme
½ tsp. kosher salt
¼ tsp. freshly ground black pepper
1½ Tbsp. olive oil, divided
½ cup diced onion
1 garlic clove, minced
1 cup sliced fresh button mushrooms
½ cup diced celery
3 cups skinless, cooked, cubed
1½ cups cooked brown rice
1 cup reduced-fat, low-sodium
; cup dry whole wheat bread crumbs
1 Tbsp. fresh grated Parmesan cheese
1. Coat a large casserole dish with cooking
spray. Preheat the oven to 350 degrees. In a
medium saucepan, melt the margarine over
medium heat. Add the ;our and whisk until it
is incorporated. Slowly add the milk, whisking
constantly while cooking until the sauce has
thickened. Add the sage, marjoram, thyme,
salt, and black pepper to the sauce. Set aside.
2. In a large skillet, heat ½ Tbsp. of the
olive oil over medium heat. Add the onion
and sauté for 5 minutes. Add the garlic,
mushrooms, and celery, and sauté for 4 to 5
minutes, just until the mushrooms have
released their liquid. Drain any excess liquid.
3. Add the cooked chicken, cooked rice,
chicken broth, and reserved sauce to the
skillet. Mix well.
4. Pour the mixture into the prepared dish.
Bake, uncovered, for 25 minutes.
5. In a small bowl, mix together the remaining
olive oil, bread crumbs, and Parmesan cheese.
Sprinkle the bread crumb mixture over the
casserole, and bake for 10 to 15 minutes more,
until the bread crumbs are toasted.
Fat 10 g (Sat. Fat 2. 6 g)
Carbohydrate 25 g
(Fiber 3 g, Sugars 4 g)
Cholesterol 65 mg
Sodium 315 mg
Potassium 415 mg
Protein 27 g
Phosphorus 295 mg
Exchanges: Starch 1. 5,
Lean Meat 3, Fat 1
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66 AUGUST 2012 Diabetes Forecast