eHealth Connection
April 2008

Health eCooking: Chicken Casserole

Here’s a quick-fix Chicken Casserole that’s lower in fat and sodium and higher in fiber than the usual variety. Using left-over cooked chicken, or a store-cooked chicken, this one-dish meal combines savory sautéed vegetables, low-fat sour cream, “healthy” mushroom soup and a fiber-rich topping for a balanced family dinner that bakes in 30 minutes. Click here to install the free Adobe Flash plug-in to view this video.

Ingredients

4 cups cooked chicken
1 bell pepper, diced
1 onion, diced
1 can Healthy Request cream of mushroom soup
1 (8 oz.) container low-fat sour cream 
2 ribs celery, finely diced
2 cups Cornflakes, crushed
2 Tbsp Parsley
1 tsp Paprika
1 tsp olive oil or sub with Pam Olive Oil Spray

Preparation

1. Sauté onion, pepper and celery in skillet with olive oil or sprayed with Pam. Stir to keep from sticking.
2. Mix chicken, vegetables, soup and sour cream together. Salt to taste.
3. Pour into 2-quart casserole dish. Top with crushed corn flakes.
4. Garnish with paprika and parsley flakes.
5. Bake at 350 degrees for 30 minutes.

Nutrition Information Per Serving

Calories: 436
Cholesterol: 131 mg
Sodium: 566 mg
Carbohydrates: 28.5 g
Fiber: 3 g
Sugars: 5.6 g
Protein: 47.8 g

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