A casserole is a complete meal in a dish that can provide good nourishment and comfort during these cold winter evenings. One Dish casseroles also lighten up the dish load. But depending on the ingredients you use, your casserole can either support your healthy goals, or sabotage them.
You can lighten up casseroles by using lower-fat and lower-sodium brands of cream soup or sour cream. You can also use more vegetables and less of the higher fat items like cheese. You don’t want to reduce the protein too much though, but you can choose lower-fat sources of protein such as lean meat cuts (chuck or loin), poultry, fish or beans, rather than higher-fat meat such as sausage.
Remember casseroles are only going to taste as good as the ingredients you use, so always use the freshest ingredients you can. And, depending on where you are from, you may call a casserole a hot dish. But whether you call this a hot dish or a casserole, I’m sure you will enjoy this delicious easy chicken casserole recipe for Cashew Chicken.
- 1 lb. boneless skinless chicken breast, cut into cubes
- 1 medium onion, chopped*
- 2 cups frozen broccoli cuts*
- 1¾ cups chicken broth
- 1 cup uncooked long-grain rice
- 1 (4 oz.) can mushrooms, drained*
- ¾ tsp. ground ginger, or to taste
- ¾ cup salted cashews, divided
- Soy sauce, for topping
- Preheat oven to 375°F. In a large bowl, combine everything except the cashews. Transfer to a 1½-quart baking dish that has been sprayed with cooking spray. Cover and bake 50 minutes or until the rice is tender and the chicken is cooked through. Chicken is safe when the internal temperature reaches 165°F. Remove from the oven and stir in half the cashews; sprinkle the remaining cashews over the casserole.
- *Other vegetables may be substituted, as desired
Serve this on a pretty plate topped with some soy sauce, and there you have it…A Nutritious Dish…in a matter of minutes!™
