Comforting Chicken Casserole with Green Beans

Okay! Enough already!

I can’t take any more of this gloomy weather. You’ve already heard my rant about it being dark when I leave for work and dark when I get home. Now I’m going to rant about the cold, damp weather.

You would think I’d be used to it since I’ve lived in Seattle my entire 52 years, but I’m not.

When the sun shines three months of the year, there is no place more beautiful than Seattle. I’m afraid that’s not enough for me, I’m ready to head to warmer pastures.

Lauren and Sonia fishing on a sunny day in Seattle.

Lauren and Sonia fishing on a sunny day in Seattle.

It’s a good thing we’re going to Maui in May. I’ll get my sun fix then, just in time for a rainy June and July.

Wow! I am a Gloomy Gus today, aren’t I? I definitely need comfort food like this easy chicken casserole.

green beans and chicken in sauce-005.JPG

My idea of comfort food is a creamy casserole, and if it includes two of my favorite foods - chicken and green beans - that’s all the better for me.

Creamy Chicken and Green Bean Casserole

Creamy Chicken and Green Bean Casserole

Folks watching their weight often skip casseroles because they can be loaded with an abundance of fat and salt, but not this casserole recipe. We keep it skinny by loading it with fresh green beans, and using low fat milk and sour cream for our sauce.

Creamy Chicken and Green Bean Casserole

Creamy Chicken and Green Bean Casserole

Do you think I feel better after eating my bowl of comfort?

Maybe a little bit. After all, my dinner included planning a trip to warmer surroundings.

Happy, healthy cooking!

Chicken and Green Bean Casserole

Serving Size: 4

Ingredients

  • 1 tablespoon olive oil
  • 1 cup onion, diced
  • 2 cloves garlic, minced
  • 6 cups green beans, steamed until crisp-tender
  • 12 ounces chicken breasts, cooked and cubed
  • ½ cup parsley, chopped
  • 1 pinch red pepper flakes
  • 2 teaspoons Dijon Mustard
  • 1 teaspoon horseradish sauce
  • 1 cup low fat milk
  • 1 cup low fat sour cream
  • 4 tablespoons Parmesan cheese, shaved

Instructions

  1. (This recipe uses pre-steamed beans and leftover chicken breast meat.)
  2. Preheat a large skillet over medium heat. Add olive oil and onions. Cook for 5 minutes until very soft. Add water or vegetable broth by the tablespoonful to keep from burning.
  3. Add green beans, cooked chicken, parsley, red pepper and garlic. Cook another 5 minutes to warm through.
  4. In a bowl combine milk, sour cream, Dijon mustard and horseradish.
  5. Add milk mixture to the pan and turn the heat up to medium-high. Bring ingredients to a bowl, then reduce heat and simmer for 5 minutes until sauce thickens.
  6. Serve topped with Parmesan cheese curls.

Notes

Calories: 355kcal Weight Watchers PointsPlus 9 Saturated fatty acids: 7.18g Monounsaturated fatty acids: 6.31g Polyunsaturated fatty acids: 1.54g Total fat: 15.03g Calories from fat: 135 Cholesterol: 102mg Carbohydrate, by difference: 18.81g Total dietary fiber: 4.71g Protein: 35.35g

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Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to  me that I provide you with accurate information.


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Comments

  1. Phyllis says

    I agree, Kristi, it is miserable out there–cold and wet. This recipe sounds like just the perfect dish for these kind of days. I’m putting green beans on my shopping list and plan to enjoy this soon!

  2. says

    Kristin, your Chicken and Green Bean and Casserole looks so delicious – I love the crisp green color of your beans. The presentation in your pretty bowl is just wonderful and the recipe sounds awfully delicious (on top of being healthy). Hope you are feeling better soon – a vacation in Maui in May sounds absolutely terrific!
    Hope you will have a good week (despite the winter weather)!

  3. says

    I’m tired of the gloom, too! And even worse, the temps are going to plummet again. Will I fit into your suitcase??? Maui sounds phenomenal!

    PS…your casserole looks so delicious!

  4. says

    We thought seriously about moving to the Pacific Northwest in the very early 1990s – Portland was in our sights back then – but decided we couldn’t handle the winter gloom and drizzle. Too bad, because Washington and Oregon have such great coasts, and great food. And this dish is an example of that great food! I’ve been seeing some great looking green beans in the store lately that I’ve been itching to use. This looks perfect! Thanks.

    • says

      It truly is beautiful here when the sun shines, and the Oregon coast can’t be beat. Still, all the rain can be a bit too much for me. It doesn’t bother my hubby a bit. My daughter-in-law asked me to bring artichoke dip for Super Bowl. I’m off to visit your blog for the recipe. :)

    • says

      I love horseradish. It add a great kick for just a few calories. My brother and sister-in-law love the Arizona sunshine. They visit twice a year just to escape our weather. :)

  5. says

    I am sick and tired of winter too! I need the good old summer to come and just lay under the sun! But it will take some time to arrive. In the meantime this casserole is a good way to comfort and console your soul for the cold winter days!

  6. says

    This is certainly a far, far cry from the canned soup and weird cheese version I remember from my youth in the United States (although thankfully my mother never made it). Lovely REAL ingredients that nourish and taste of proper food. Comforting and waist friendly too. Great to see some family snaps.

    • says

      I suppose this isn’t technically a casserole, but I agree with you. My mom used to make that mushroom soup version and we hated it. This is much better. It’s funny, most of my posts have food pictures, but it’s fun to share a piece of my life outside of food. Enjoy the rest of your week. :)

  7. says

    Looks great! It’s funny, but whether I’m trying to lose a few pounds or not, I always use reduced fat ingredients. It’s also about heart health and that can affect people at any weight. Anyway, I hear you about the gloom. Between January 2nd and April 1st, New York is cold and dark and snowy and I’m pissy and wretched. I need my sunshine. :)

    • says

      The problem with living in Seattle is that the sun doesn’t shine all that often. Still, when it does, you won’t find a Seattleite around that doesn’t appreciate it. :)

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