Chicken and Broccoli Pasta Stove Top Casserole Yield 6 (1 1/2-cup) servings

Note:  Casserole is an especially large serving size because the vegetable is added into this entrée as well.

 

Excellent Spinach Salad

 

Chicken and Broccoli Pasta Stove Top Casserole

Calories 425 (8% fat); Total Fat: 3g; Cholesterol: 53mg; Carbohydrate: 55g; Dietary Fiber: 6g; Protein 39g; Sodium: 1270mg

Diabetic Exchanges: 3 1/2 starch, 1 vegetable, 4 very lean meat

 

2 3/4 cups chicken broth

1 teaspoon rotisserie chicken seasoning

1 (10.75 ounce) can 98% fat-free cheese and broccoli soup

4 cups no yolk noodles

1 (16 ounce) bag frozen broccoli stems and pieces

2 (12 ounce) cans 98% fat-free chicken, drained

1 cup fat-free shredded cheddar cheese

Yield 9 cups

 

Excellent Spinach Salad

Calories 83 (24% fat); Total Fat: 2g; Cholesterol: 5mg; Carbohydrate: 14g; Dietary Fiber: 2g; Protein 4g; Sodium: 129mg

Diabetic Exchanges: 1 fruit, 1/2 lean meat

 

3 tablespoons sliced almonds

2 tablespoons honey

1 tablespoon apple cider vinegar

1 (10-ounce) bag washed and ready to use fresh spinach

1/4 cup or (72) raisins

3 tablespoons 30 % less fat real crumbled bacon pieces

Yield 6 (1-cup) servings

 

22 minutes before dinner, in a 12-inch, non-stick saucepan over high heat bring 2 3/4-c chicken broth, 1-t rotisserie chicken seasoning and 1 (10.75-oz) can 98% fat-free cheese and broccoli soup to a full boil.

 

18 minutes before dinner, preheat the oven at 500-degrees on broil.

 

17 minutes before dinner, once liquid is to a full boil stir in 4-c No Yolk noodles.  Bring to a low boil again, then reduce heat to medium (just enough heat to keep liquid at a low boil).  Cover and cook for 10-minutes or until pasta is tender.

 

While pasta is cooking, cut off one end of the 1 (16-ounce) bag frozen broccoli stems and pieces.  Cook the bag of broccoli in the bag it came in, in the microwave for 3 to 4-minutes or until fully heated.  Let the broccoli sit in the microwave until it is time to stir it into the pasta.

 

15 minutes before dinner, start the Excellent Spinach Salad. Put the 3-T sliced almonds on a baking sheet and place in the oven on the top rack and broil for 1-minute, or until lightly browned.  Let almonds cool on the baking sheet, they will darken a little during the cooling time.*

 In a small microwavable bowl cook the 2-T honey and 1-T Apple cider vinegar for 15 to 20-seconds or until it comes to a boil, stir until the honey is dissolved.  Set aside.

 

Remove large stems from spinach if needed, and place spinach in a large salad bowl.

 

With hands, toss spinach with salad dressing and 1/4-c or 72-raisins, 3-T 30 % less fat real crumbled bacon pieces and the toasted 3-T sliced almonds until all of the leaves are shinny and coated with the salad dressing.  Place on the dinner table.

 

5 minutes before dinner, turn off heat to the pasta and stir in 2 (12-oz) cans drained 98% fat-free chicken and the cooked preheated broccoli.

 

Sprinkle 1-c fat-free shredded cheddar cheese on top of casserole.  Spray cheese with non-fat cooking spray.  Cover and let sit for 3 to 4-minutes or until cheese is melted.

 

1 minute before dinner, place Chicken and Broccoli Pasta Stove Top Casserole on a heat pad on the dinner table.

 

· Toasting the almonds enhances the flavor of the nut.

 

Supplies

12-inch, non-stick saucepan

Baking sheet

Small microwavable bowl

Large salad bowl

Heat pad

Grocery List

Frozen Foods

1 (16-ounce) bag frozen broccoli stems and pieces

Fresh Fruits and Vegetables

1 (10-ounce) bag washed and ready to use fresh spinach

Staple Items

1 can chicken broth (only 2 3/4-cups needed)

1 package no yolk noodles (only 4-cups needed)

Dairy

1 package fat-free shredded cheddar cheese (only 1-cup needed)

Seasonings/Condiments

1 teaspoon rotisserie chicken seasoning

3 tablespoons sliced almonds

1 tablespoon apple cider vinegar

1 jar honey (only 2-tablespoons needed)

Other

1 (10.75-ounce) can 98% fat-free cheese and broccoli soup

2 (12-ounce) cans 98% fat-free chicken

1 package 30 % less fat real crumbled bacon pieces (only 3-tablespoons needed)

1/4 cup or (72) raisins