Healthy Squash & Chicken Casserole

Source: Clean Eating Magazine  January/February 2010

When I first read the ingredients for this recipe, they sounded a little blah.  I wasn’t sure I wanted to try it out, but since I had some squash and chicken on hand, and since Clean Eating rarely lets me down, I gave it a go.  It was great, and I’ll definitely be making it again.

Nutritional Bonus:
Rich in beta-carotene, squash can help keep cholesterol from oxidizing and thus building up in your blood vessels.

Serves 8  ** Hands-on-time: 30 Minutes ** Total Time: 45 minutes

10 slices whole-wheat bread
Olive oil cooking spray
1 medium yellow onion, thinly sliced
3 medium 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 thickness and cubed (I didn’t do this)
1 cup pre-shredded low-fat mozzarella
2 tsp Italian dressing
Sea salt and pepper to taste

Cut bread into cubes, then spread out onto 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 350F.)

Preheat oven to 350F.

Heat large nonstick or cast-iron skillet over high heat for 1 minute. Reduce heat to medium-low, mist with cooking spray and add onion. Sauté for about 8 minutes or until caramelized. Add squash and garlic. Mist with more cooking spray, if needed, and sauté until cooked, about 5 more minutes. Remove vegetables from pan. Mist pan with cooking spray again and cook chicken until golden brown on each side, about 2 to 3 minutes total.

In a large bowl, mix together cooked vegetables, chicken and bread cubes. Mix in mozzarella, seasoning, sale and pepper. Pour mixture into an 8-cup casserole dish and bake for 15 minutes, until cheese is melted and casserole is lightly browned on top.

Nutrients per serving, click here.


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