This casserole will prove to you that healthy food can be comforting AND that comfort food can be healthy. The trick, just in case you are wanting to branch out and create your own healthy casseroles, is all about proportions. Veggies should be the key players, supported by nearly as much of your protein. Then the smallest portion of the casserole is devoted to your “filler” (rice, pasta or quinoa), seasoned by a sauce and herbs and spices.

If you follow this basic formula, you will make some amazing casseroles. You will also prove to yourself that you can enjoy comfort-food casseroles, even when you are watching your weight. Control your portions, and you will be losing weight in no time.

INGREDIENTS

2 cups reduced sodium chicken broth

1 cup milk (I used 2%)

1 teaspoon poultry seasoning

½ cup flour

2 cups water, divided

1 cup uncooked quinoa, rinsed

¼ cup cooked, crumbled bacon (retain the grease from cooking)

1 pound boneless skinless chicken breasts

2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)

¼ cup shredded Gruyere cheese (any kind will work)

3 cups fresh broccoli florets

INSTRUCTIONS

Cook the bacon and save the grease to use in making the sauce. Preheat the oven to 400 degrees F. Generously grease the bottom and sides of a 9×13-inch baking dish.

Meanwhile, in a medium sauce pan, add ½ cup of the reserved bacon grease and get it warm over medium heat. Sprinkle the flour and ½ tsp of the poultry seasoning over the grease. Whisk together until smooth, making a roux. Slowly whisk in ½ cup of the milk. Now slowly add the chicken stock and the remaining milk, in small increments, whisking between each addition of liquid to ensure that the sauce stays smooth and creamy, with no lumps.

Next, pour the sauce into a large bowl and add the quinoa and bacon, stirring to combine. If the sauce is too thick, you may add water to it, in small increments, up to one full cup’s worth. Once fully-combined, bring the sauce just to the boiling point, reduce heat and simmer, stirring constantly, just until the sauce thickens to the desired consistency.

Pour the sauce and quinoa mixture into the prepared baking dish, smoothing it out evenly in the bottom of the pan. Now thinly slice the chicken breasts into strips and cover the sauce with them. Sprinkle with the remainder of the poultry seasoning and whatever other seasoning blend you have chosen. Bake, uncovered, for 30 minutes.

While the casserole is baking, blanch the broccoli by immersing it in boiling water for 1 minute, until it turns bright green in color. Then run it under cold water to halt the cooking process. Set aside.

Take the casserole out of the oven and stir. If it is still a bit soupy, bake, uncovered, for an additional 5-10 minutes. You do not want it bone dry, nor do you want it runny. It should be a casserole with a distinct sauce. If the quinoa and chicken are fully cooked, add the broccoli and stir it in. If the casserole has become too dried out, add enough water (up to one cup) to ensure you have a sauce for the casserole. Add the cheese to the top and bake for 5 more minutes, or however long it takes to melt the cheese. Let stand a few minutes before serving.

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Quick Tip:  In order to easily slice your chicken breasts into thin strips, put the uncooked chicken breasts into your freezer for 10-15 minutes and then you will be able to slice these semi-frozen chicken breasts quite easily.

Recipe and image courtesy of Lindsay at Pinch of Yum