Making a chicken casserole is a fast and simple way to turn leftover chicken into a comfort meal. All you need to start are a pan and some chicken. You can make a healthy chicken casserole by starting with white-meat skinless chicken and then adding vegetables, whole grains and reduced-fat ingredients. A healthy chicken casserole is low in calories and fat, and high in fiber and protein.
Chicken Noodle Casserole
This is the classic chicken casserole, made with chicken, pasta and creamy soup. To make it healthier, skip the refined noodles and substitute whole wheat pasta and vegetables, such as carrots, celery, broccoli or onions. Choose a reduced fat canned cream of mushroom soup. A one and a half cup serving of this chicken vegetable bake has about 300 calories, 8 g of fat, 26 g of carbohydrates, 5 g of fiber and 25 g of protein.
Stuffed Chicken Zucchini Casserole
This casserole is a creative twist. Take a whole chicken and stuff it with tomatoes, zucchini and fresh basil. Include a little bit of ham or parmesan cheese for extra flavor, and season with salt and pepper. Since there are no grains in the dish, this casserole is low in carbohydrates. A serving, or one-sixth of the three pound chicken recipe with two tomatoes and six small zucchini, has about 360 calories, 11 g of fat, 7 g of carbohydrates, 2 g of fiber and 40 g of protein.
Southwestern Chicken Casserole
For a little variety, try a south-of-the-border chicken casserole. Combine chopped chicken meat, black or pinto beans, green peppers, onions and canned tomatoes. For distinctive flavor, add cilantro and lowfat cheese. Keep the toppings healthy by using lettuce, fat free sour cream and salsa. Each serving has about 400 calories, 14 g of fat, 90 g of carbohydrates, 16 g of fiber and 32 g of protein.
Acorn Squash Casserole
Acorn squash is a delicious source of antioxidants, vitamin A and fiber. You can use acorn squash or any winter squash, and add chicken. Chicken broth and black pepper are low calorie seasonings, and you can beat in some egg whites for extra protein. A serving with a half cup of acorn squash, half cup of chicken and single egg white has about 200 calories, 5 g of fat, 11 g of carbohydrates, 3 g of fiber and 25 g of protein.
Chicken Tomato Casserole
This is a hearty casserole. Use tomato sauce, Italian seasoned canned tomatoes, chopped spinach and lean ham to turn your chicken into an Italian-inspired masterpiece. For a little more texture, add some brown rice. A serving with a half cup each of chicken, rice, tomatoes and tomato sauce has about 390 calories, 10 g of fat, 47 g of carbohydrates, 4 g of fiber, and 29 g of protein.
References
- USDA National Nutrient Database for Standard Reference, Release 22: Energy (kcal)
- USDA National Nutrient Database for Standard Reference, Release 22: Total Lipid (Fat, g)
- USDA National Nutrient Database for Standard Reference, Release 22: Carbohydrate, by Difference (g)
- USDA National Nutrient Database for Standard Reference, Release 22: Fiber (g)
- USDA National Nutrient Database for Standard Reference, Release 22: Protein (g)
Member Comments