Chicken and Green Bean Casserole - Easy One-Dish Meal

Love casseroles but concerned about health? This chicken and green bean casserole is not only delicious but also packed with nutritious ingredients. Perfect for home cooks, healthy eaters, and casserole enthusiasts alike, this recipe will become a family favorite in no time.

Why You’ll Love This Recipe

This chicken and green bean casserole is:

• Healthy: Made with fresh green beans, lean chicken, and low-fat milk.
• Easy to Prepare: Simple steps make it accessible even for beginner cooks.
• Comforting: A classic dish with a nutritious twist.

Ingredients

To make this healthy casserole, you'll need:

• 1 pound of fresh green beans, trimmed
• 2 boneless, skinless chicken breasts
• 1 cup of low-fat milk
• 2 tablespoons of olive oil
• 1 medium onion, finely chopped
• 2 cloves of garlic, minced
• 3 tablespoons of whole wheat flour
• 1 cup of low-sodium chicken broth
• 1/2 cup of grated Parmesan cheese
• 1/2 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1 teaspoon of dried thyme
• 1/2 cup of whole wheat breadcrumbs

Step-by-Step Instructions

Step 1: Blanch the Green Beans

1. Bring a large pot of water to a boil.
2. Add the trimmed green beans and blanch for 3 minutes.
3. Drain and immediately transfer the beans to a bowl of ice water to stop the cooking process. Set aside.

Step 2: Cook the Chicken

1. Season the chicken breasts with salt and pepper.
2. In a large skillet over medium heat, add 1 tablespoon of olive oil.
3. Cook the chicken breasts for 5-6 minutes per side, until fully cooked.
4. Remove from heat and shred the chicken using two forks. Set aside.

Step 3: Make the Creamy Sauce

1. In the same skillet, add the remaining tablespoon of olive oil.
2. Sauté the chopped onion and minced garlic until translucent.
3. Sprinkle the whole wheat flour over the onions and cook for 1 minute, stirring constantly.
4. Slowly pour in the low-fat milk and chicken broth, whisking continuously to avoid lumps.
5. Add the grated Parmesan cheese, dried thyme, salt, and pepper.
6. Continue to cook until the sauce thickens, about 5 minutes. Remove from heat.

Step 4: Assemble the Casserole

1. Preheat your oven to 375°F (190°C).
2. In a large mixing bowl, combine the blanched green beans, shredded chicken, and creamy sauce.
3. Transfer the mixture to a greased baking dish.
4. Sprinkle the whole wheat breadcrumbs evenly over the top.

Step 5: Bake

1. Bake in the preheated oven for 20-25 minutes, or until the top is golden and crispy.
2. If the top is browning too quickly, cover with aluminum foil midway through baking.

Serving Suggestions

This casserole pairs wonderfully with:

• A fresh garden salad
• Roasted sweet potatoes
• Steamed quinoa

Conclusion

There you have it—a healthy, hearty chicken, and green bean casserole that's easy to prepare and delightful to eat. Perfect for family dinners or meal prep, this dish is sure to become a staple in your household.

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