This Chicken Broccoli Casserole tastes a lot like comfort food, the kind of comfort food that your mom used to make. And to make it even better, this dish is healthy.
2 cups Broccoli
½ lb (8 oz) Cooked Chopped Chicken
½ cup Skim Milk
⅛ cup (2 tbsp) Real Mayonnaise
¼ tsp Curry to eat Powder
1 can Condensed Cream of Chicken Soup (follow recipe)
1 tbsp Lemon Juice
½ cup (2 oz) grated Cheddar Cheese
½ cup Bread Crumbs
1 tsp Melted Butter
1 tsp Olive Oil
Preheat oven to 350°F. Treat 11-inch × 7-inch casserole dish with nonstick spray.
Steam broccoli until tender; drain.
Spread out chicken on bottom of dish; cover with steamed broccoli.
In medium bowl, combine milk, mayonnaise, curry powder, soup, and lemon juice; pour over broccoli.
In small bowl, mix together cheese, bread crumbs, butter, and oil; sprinkle over top of casserole. Bake 30 minutes.
Tips & Notes
Broccoli is known as being one of the world’s best super foods. But while everyone knows it’s good for you, few know exactly why it’s good for you. If they did, perhaps more people would willingly eat it.
Broccoli’s main health benefit is it provides substantial protection from free radicals.
Research also shows broccoli contains sulphurophanes, and other types of phytonutrients that helps to protect your body from cancer. These components remove harmful toxins from your body and help restore overall good health.
Broccoli also provides protection for your blood vessels. When blood vessels become damaged, the risk of the individual developing heart disease increases four-fold. Although this type of damage also can be caused by your diet, lack of exercise, smoking, alcohol consumption, stress and genetics. Another major contributor to heart disease is type 2 diabetes.
Since having type 2 diabetes dramatically increases the risk of developing free radicals, now the odds are really stacked against you.
Free radicals go to work to tear down and destroy your body. Free radicals can lead to cancer, cause the body to age prematurely and unnecessarily wear out the body. Studies show that just consuming regular amounts of broccoli reduces this effect by a whopping 75 percent.
Besides its attack on free radicals, broccoli also contains substantial amounts of helpful vitamins and nutrients. Some of the most abundant are magnesium, thiamine, iron, calcium, phosphate, zinc riboflavin, folate and niacin, as well as an ample supply of vitamins B6 and vitamin C.
Need more reasons to eat broccoli? Broccoli contains protein, is low in carbs and is fat-free. How much healthier can you get?
Nutritional Information Per Serving
Saturated Fat: 6g
If you found this post delicious, please leave a comment on the page.