Chicken and Mushroom Casserole (Weight Watchers-Friendly)
Weight Watchers-friendly recipe. Low fat, lots of protein. Chicken, mushrooms, and leeks in a sauce that's so delicious.
Equipment
- large, nonstick skillet, (helpful, but not necessary)
Ingredients
- 2 - 2 1/2 pounds chicken breast, cut into 2" chunks (or chicken tenderloin or thighs)
- 4 tablespoons all-purpose flour, divided
- 3 teaspoons seasoned salt, divided, or to taste
- freshly-cracked black pepper, to taste
- 2 tablespoons extra-virgin olive oil, or olive oil, divided
- 2 leeks, sliced
- 1 pound mushrooms, (button, cremini, shiitake, etc.), sliced
- 3 garlic cloves, minced or sliced
- 1 tablespoon unsalted butter
- 1 1/2 cups chicken stock, lower sodium or unsalted
- 1/4 cup skim milk
- 2 tablesoons plain, nonfat Greek yogurt
- 2 tablespoons Italian parsley, chopped
Instructions
- Preheat the oven to 350 degrees F. Lightly grease a 9x9” baking dish or similar size. Set aside.
- Place the chicken pieces into a zip-top bag or a medium bowl. Sprinkle the flour, 2 teaspoons of salt, and pepper, to taste over the chicken. Seal the bag well and shake, or toss in the bowl to completely coat the chicken pieces.
- Heat ½ tablespoon of the oil in a medium pan or skillet (a nonstick pan is best) over medium-high heat. Once the oil is hot, add the chicken pieces and brown the chicken. You will most likely have to do this in batches. Use another ½ tablespoon of oil for the next batch of chicken. Once browned, move the chicken to the prepared baking dish. You’re not trying to cook the chicken thoroughly because it will finish cooking in the oven.
- Add another 1 teaspoon of the oil to the pan. Add the leeks. Sauté until the leeks are beginning to soften. Add a pinch of seasoned salt. Add the garlic and stir for about 20 to 30 seconds. Pour the mixture over the chicken pieces in the baking dish.
- Add the remaining 2 teaspoons of oil to the pan. Add the mushrooms, a pinch of salt, and stir often until nicely browned. Add them to the top of the leeks and chicken.
- Maintaining the heat, add the butter to the pan. Once melted, add the flour, stirring constantly until no lumps of flour remain. Continue whisking for another minute. Turn the heat down slightly if the butter is beginning to darken.
- While whisking the flour-butter mixture, slowly add the chicken stock to combine. Whisk until smooth, with no lumps of flour remaining. Allow it to come to a gentle boil and thicken.
- Turn the heat off and add the milk, stirring to combine. Add the Greek yogurt, whisking until smooth. Taste for seasoning and adjust as desired. Pour over the chicken and mushrooms.
- Bake uncovered in the oven for 35 to 40 minutes, or until the chicken chunks are cooked through, a digital thermometer reads 165 degrees F. The amount of cooking time will depend upon the size of your chicken.
- Remove from the oven, top with the parsley, and serve warm.
Notes
Of course, the points in this recipe could increase if you alter ingredients and amounts. Use the WW app to add the recipe and amount changes for an accurate count.
You can add fresh herbs, such as thyme, to the sauce when you add the chicken stock for an “herby” flavor.
I used unsalted chicken stock for the recipe nutrition chart.
Nutrition Facts
Chicken and Mushroom Casserole (Weight Watchers-Friendly)
Amount per Serving
Calories
355.61
% Daily Value*
Fat
19.55
g
30
%
Saturated Fat
5.52
g
35
%
Trans Fat
0.14
g
Polyunsaturated Fat
3.34
g
Monounsaturated Fat
9.3
g
Cholesterol
93.85
mg
31
%
Sodium
999.16
mg
43
%
Potassium
538.47
mg
15
%
Carbohydrates
9.87
g
3
%
Fiber
2.59
g
11
%
Sugar
1.28
g
1
%
Protein
33.16
g
66
%
Vitamin C
4.08
mg
5
%
Calcium
63.54
mg
6
%
Iron
1.75
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.
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