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Healthy Squash & Chicken Casserole - Natural Recipes

Old January 20th, 2010, 09:55 AM   #1
Misty
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Healthy Squash & Chicken Casserole

We had this last night. It was really good . . . but I think I would omit (or use less than half what's called for) of the bread and use bread crumbs instead.

Serves: 8
Hands on time: 30 minutes
Total time: 45 minutes

Ingredients

10 slices of whole-wheat bread
Olive oil cooking spray
1 medium yellow onion, thinly sliced
3 medium yellow squash, thinly sliced (about 4 cups)
2 cloves garlic, finely minced
1/2 lb boneless, skinless chicken breast, pounded to 1/4-1/2 inch thickness and cubed (I just cut the chicken up into cubes)
1 cup shredded low-fat mozzarella cheese
2 tsp Italian seasoning
Sea salt and fresh ground black pepper, to taste

Instructions

1. Cut the bread into cubes. Spread them onto a cookie sheet and let air-dry overnight. (If you do not wish to dry the bread, toast it instead in an oven at 350F)

2. Preheat oven to 350F.

3. Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-low, mist with cooking spray, and add onion. Saute for about 8 minutes or until caramelized. Add squash and garlic. Mist with more cooking spray, if needed, and saute until cooked, about 5 more minutes. Remove vegetables from pan. Mist pan with cooking spray again, and cook chicken until golden brown on each side, about 2-3 minutes total.

4. In a large bowl, mix together cooked vegetables, chicken, and bread cubes. Mix in cheese, seasoning, salt, and pepper. Pour mixture into an 8 cup casserole dish and bake for 15 minutes, until cheese is melted and casserole is lightly browned on top.

Nutrients per 1 cup serving:

Calories: 180
Total Fat: 4 g
Sat Fat: 1.5 g
Carbs: 19 g
Fiber: 4 g
Sugars: 4 g
Protein: 15 g
Sodium: 320 mg
Cholesterol: 20 mg


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