Friday, November 13, 2015

Lightened Up Casserole

One of my favorite comfort foods is chicken and broccoli casserole. It doesn't matter what time of year it is or what the temperature is outside, that's the one meal that always hits the spot for me. And the best part is it's made from leftovers.

Last night I was trying to figure out what to make with the leftover turkey breast I had, it came to me that I could fairly easily tweak the chicken and broccoli casserole recipe to make it work with the turkey, and lighten it up in the process. Today I entered the ingredients into the Recipe Calculator to see what the nutritional difference was between the original recipe and the new version. The amounts may be slightly different, but for the quick comparison, it will do. Here's the original recipe:

And the Nutrition Information

For this version, here are the swaps I made: 
1 roasted turkey breast for the chicken
1 egg beaten in place of the mayo
1 roasted spaghetti squash in place of the rice
3 slices of cheddar cheese in place of the colby jack
1/2 c riced and roasted cauliflower in place of the breadcrumbs

Check out the new nutrition information: 

These swaps cut out over 100 calories, 16 g of fat and 20 carbs per serving!! That's not to mention all of the increased vitamins and minerals!

1 comment:

Cranberry Morning said...

Looks good. For several years now I've used 0% Plain Greek yogurt in place of mayo or any canned soups in a casserole recipe. I love it and it also lightens up the recipe. I've not tried the cauliflower trick. Will have to do that next time. Thanks.