500 CALORIE . . . MAIN MEAL : CHICKEN CASSEROLE : 12 ozs whole wheat noodles 2 tblspn canola oil 3 medium carrots sliced 3 medium stalks celery 1 large onion chopped 1 tblspn crushed garlic 2 lb boneless, skinless chicken breast, trimmed and cut into 1 cubes 1/3 cup corn starch 4 cups low fat milk 1/8 tspns salt 5 tspns hot sauce 3/4 cup crumbled blue cheese 1) Preheat oven to 200c or 400f 2) Boil pan of water. Cook noodles until barely tender, about 2 mins less than package directions. Drain, rinse and set aside. 3) Heat oil in a pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 mins. Add chicken and cook until no longer pink on the outside, 5-7 mins. Whisk cornstarch and milk in a medium bowl, add to the pot along with the salt. Bring to boil over a medium/high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 mins. Remove from the heat and stir in hot sauce. 4) Spread the noodles in a 9 x 13 baking dish. Top with the chicken mixture, sprinkle with blue cheese. 5) Bake the casserole until it is bubbling, about 30 mins. Let stand for 10 mins before serving. Serves 8
Posted on: Fri, 08 Nov 2013 08:05:15 +0000
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