Ingredients and Weight:
- 2 pounds (907 grams) of chicken breast, diced
- 1 cup (240 ml) of non-fat milk
- 1/2 cup (60 grams) of all-purpose flour
- 4 tablespoons of butter
- 1 teaspoon of salt
- 1/2 teaspoon of pepper
- 1/2 cup (75 grams) of cooked vegetables (such as green beans or mixed vegetables)
- 1 package (about 1 oz) of cheese, shred or crumbled
Preparation Time:
- Preparation Time: 20 minutes
- Cooking Time: 40 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 375°F (190°C).
- In a large saucepan, melt the butter over medium heat.
- Add the diced chicken and cook until no longer pink.
- Stir in the flour to create a smooth paste.
- Slowly add the milk, salt, and pepper, and continue stirring until the mixture becomes creamy and thickens.
- Stir in the cooked vegetables and shredded cheese.
- Pour the mixture into a baking dish and bake for 30-40 minutes, or until the top is golden and bubbling.
- Serve immediately.
Nutritional Information:
(Per serving, assuming 8 total servings)
Calories: about 350 calories per serving (based on the ingredients listed)
Fat: about 15 grams (most of it from butter)
Protein: about 30 grams
Carbohydrates: about 25 grams
Dish Characteristics:
- Creamy and rich in flavor, yet lower in calories and fat compared to traditional chicken casseroles.
- The dish is hearty and satisfying, with a blend of cheese and vegetables adding to the overall flavor profile.
- Can be easily customized with different vegetables or cheeses to suit individual preferences.
User Comments:
- "This dish was so creamy and delicious! I didn't expect it to be so low in calories."
- "I loved the combination of flavors. The dish was filling and the cheese added a nice touch."
- "I added some extra vegetables for extra nutrition and it still tasted great."
Special Precautions and Tips:
- Use non-fat milk to reduce the fat content of the dish.
- Adjust the seasoning according to your taste preference.
- You can experiment with different types of cheese to find your favorite flavor combination.
- If you want to add more protein, consider adding cooked lean meat such as ham or turkey.
