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| Chicken Curry Casserole Bake |
So there was no meatloaf growing up. No chili cheese dogs, and definately no tuna casserole. In fact, the first time I ever at a casserole, I was married to my husband.
The casserole is actually a fairly modern invention. Originally showing up in the 19th Century, the original casseroles were made of pounded rice that was mixed with meat and/or sweet breads. The modern day, one-dish wonder made it's way into society around the 1940's and 50's.
Casseroles, in my limited experience, have generally been associated with fatty, low-grade ingredients and generally lack sophistication. Needless to say, I'm not a fan. But I have a casserole recipe that has changed my mind, and may change yours, too.
I first started making this casserole when my son was three months old and I had to return to work. I would make it on Sunday, and heat it up and serve it during the week. Thirty minutes and one pan later, it's the perfect dish for busy work nights.
So, go ahead. Throw you preconceived notions of casseroles out the window. This one is low in fat and calories (therefore, Weight Watcher Points), and is surprising and delicious.
Effort Meter (1 to 5): 2.5
Serving Suggestion: Make ahead of time and place in a casserole pan covered in tin foil. Cook later in the week for 30 minutes on 350. For a crispy top, uncover and cook another 15 minutes.
Weight Watcher Points -The entire casserole is about 42 points and makes 8 servings, so we figured that each 1-1/4C serving is about 5.25 Weight Watcher Points.
Ingredients:
3 C of cooked brown rice (cooked in a rice cooker, preferable. You can also opt to mix 1/2 white rice with 1/2 brown rice if you are not a brown rice fan...you will never notice the difference!)
1 - 2 Heads of broccoli, cut into small pieces
3 C of cooked boneless, skinless chicken (cook with cooking spray, (garlic) salt, and pepper)
1 Can of cream of chicken or cream of mushroom soup (lowfat if you can find it)
1/2 C Lowfat mayo
1 C Nonfat milk
1 Clove of garlic, minced
1 TBSP Lemon juice
2 TSP Yellow curry powder
Instructions:
1. Spoon cooked rice into a casserole dish. Scatter broccoli on top.
2. Chop the chicken and layer over the rice and broccoli.
3. In a bowl, combine the remaining ingredients and mix until well-blended. Pour mixture over rice, broccoli, and chicken mix.
4. Cover and refrigerate until ready to cook.
5. When ready to cook, heat oven to 350 and cook covered for 30 minutes. For a crispy top, remove cover and cook an additional 15 minutes, but I don't like crunchy rice.
