Well, this one I need to work on a bit. It was good, but also really dry. I think I added WAY to much bread. I'll try it again soon and let you know how it turns out. My kids really like the squash and the bread so they ate it up.
Healthy Squash and Chicken Casserole
Serves 8
Hands on time 30 minutes
Total time 45 minutes.
10 slices whole-wheat bread
olive oil cooking spray
1 med. yellow onion, thinly sliced
3 med. yellow squash, thinly sliced (about 4 cups)
2 cloves garlic, finely minced
1/2 lb boneless, skinless chicken breast, pounded to 1/4 to 1/2 inch thickness and cubed
1 cup pre-shredded low-fat mozzarella cheese
2 tsp Italian seasoning
sea salt and fresh ground black pepper, to taste
One: Cut bread into cubes, then spread out into a cookie sheet and let air-dry overnight. (if you do not wish to dry the bread, toast it instead in an oven for 10 minutes at 350 degrees)
Two: Preheat oven to 350 degrees
Three: Heat large nonstick or cast iron skillet over high heat for 1 minute. Reduce heat to medium-low, mist with cooking spray and add onions. Saute for about 8 minutes or until caramelized. Add squash and garlic. Mist with more cooking spray, if needed, and saute until cooed, about 5 more minutes. Removed vegetables from pan. Mist pan with cooking spray again and cook chicken until golden brown on each side, about 2 to 3 minutes total.
Four: In a large bowl, mix together cooked vegetables, chicken and bread cubes. mix in mozzarella, seasoning, salt and pepper. Pour mixture into a 8-cup casserole dish and bake for 15 minutes, until cheese is melted and casserole is lightly browned on top.
Nutritional bonus; rich in beta-carotene, squash can help keep cholesterol from oxidizing and thus building up in your blood vessels.
This meal is not only good for you, but it is also good for your wallet. This is a low coat meal to make.
Found this one in Clean Eating Magazine January/February 2010 pg 68 Here is a link to their website http://www.cleaneatingmag.com/minisite/ce_index.htm
No comments:
Post a Comment