Sunday, April 24, 2005

Recipe for Chicken Broccoli Curry Casserole

This casserole was one of my favorite things to eat when I first start the South Beach Diet. I'd usually double the recipe and freeze it to take for lunch; you'll need at least a 9 X 12" glass casserole dish if you're doing that.

Chicken Broccoli Curry Casserole

4 large boneless, skinless chicken breasts
chicken stock (enough to cook chicken breasts)

1 tsp. each poultry seasoning, thyme and ground sage
about 3 cups fresh broccoli flowerets
2/3 cup homemade chicken stock
(or use a can and cook until reduced to 2/3 cup)

1 can Campbells Cream of Chicken Soup (not low fat or sodium)
1 cup mayo or light mayo, don't use fat free)
1-2 T lemon juice
2-4 tsp. sweet curry powder (I use Penzeys)
1/2 - 1 tsp. hot curry powder (again, Penzeys)
(On all these seasonings I probably use the larger amount,
but I like strong flavors)

Coarse ground black pepper.
about 1/2 cup grated sharp cheddar, optional


Preheat oven to 375. Spray a small glass casserole dish (square size is good for this) with non-stick spray.

Trim all fat and tendons from chicken breasts and cook in stock or water with chicken soup base, poultry seasoning, thyme and sage. Let chicken cool slightly, then cut into bite sized pieces and layer in bottom of casserole dish.

While chicken is cooking, cut broccoli into bite sized flowerets, cover with water and heat until broccoli barely comes to boil (and turns bright green), then drain immediately. Layer slightly cooked broccoli on top of chicken in glass dish.

Put chicken stock in small sauce pan, whisk in curry powder and cook about 2 minutes. Turn off heat, then whisk in cream of chicken soup, mayo, lemon juice, and black pepper. (I usually taste to see if I can taste the curry and lemon.) Pour this sauce over chi
cken/broccoli. Don't mix, but let it run down to bottom of pan.

Bake covered with foil about 30 minutes, then remove foil, cover with cheese if using and bake another 15-25 minutes, until bubbly and cheese is slightly browned.



This would be a great dish for phase one of the South Beach Diet simply served with a green salad. For phase two or three, add something like Curried Rice and Red Lentils or Brown Rice with Cashews and Herbs.

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19 comments:

  1. There is a variation of this recipe in every neighborhood cookbook in the state of Utah. And with good reason too, it's delicious. Kalyn gives very good directions on how to make it and it was a great idea to leave out the traditional rice and make it low carb. Thanks for the suggestion.

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  2. this recipe looks yummy! I plan to try it this afternoon. I have one question -- do I use the same chicken stock that i cook the chicken breasts in (with the spices) to then add the curry powders to? or do i discard the chicken stock (that i cook the chicken in) and start with fresh?

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  3. Stacey, I'd throw away the stock you cook the chicken in because when you cook chicken in liquid it gets that coagulated protein "scum" that doesn't look very appealing. You could also strain the stock to remove that, but if you have fresh stock I think it would be better.

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  4. Thanks for the quick reply Kalyn! I anticipated that to be the response..but, I am still acquiring my "cooking instinct". So, I continue to rely on external validation. laughing...

    On another note, I just tried your Thai Chicken Soup recipe and it is SUPER YUMMY!

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  5. Stacey, cooking instinct is a good quality to develop! Sounds like yours is coming along nicely. Very glad to hear you liked the Thai chicken soup, it's definitely one of my favorites!

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  6. Is the large amount of fat from the mayonnaise and cream of chicken ok for South Beach? Could you substitute half of the mayo for low fat sour cream?

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  7. Mayo has soybean oil, which is considered a "good fat" and if you remember the fat is in the sauce, with four servings for this dish you're eating two T of mayo if you eat every drop of sauce. Still, this is probably a "once in a while treat" for South Beach dieters. I ate this quite a bit when I was first starting to eat the South Beach Diet way and it didn't seem to stop me from losing weight, but it's probably more fat than the diet would recommend. You could certainly substitute light sour cream. Don't use fat free sour cream or mayo because they contain sugar.

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  8. Tastes fantastic Just finished making it... easy and yummy.

    Question... you say in the above post its 2 T per serving which would be 8T total if its 4 servings of the dish... but the recipe calls for a cup of mayo which is 16 T's of mayo... so its really 4 T of Mayo per serving. Do I have that right?

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  9. Anonymous, good catch. You're right about the mayo; I must have been in a hurry when I answered that. This might be more than four servings though, what do you think? I would still eat it if the mayo had olive oil or soybean oil.

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  10. I am looking for flavorful, family-friendly recipes I can prepare ahead of time and freeze. With a two-career family (both educators!) and two young children, we need all the help we can get on weekedays. When you freeze Chicken Broccoli Curry Casserole, do you fully cook it or would you, for instance, freeze the broccoli raw?

    Also, could you recommend other recipes that freeze well? I find a save a lot of time and $$$ by preparing as much I can ahead of time.

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  11. Cheryl, I would cook the casserole first and then freeze. I might undercook it a little if I'm making it ahead to freeze, but I'd never freeze it with the vegetables raw.

    Anything that has some liquid (like soup or stew) can be frozen successfully. You can also freeze pasta dishes or bean dishes. If there's a recipe you have questions, feel free to leave a comment and I'll tell you if I've ever frozen it.

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  12. This recipe is absolutely awesome. At first I wasn't sure that the broccoli and curry would go together but it totally works. My entire family loved it too! Simple recipe with common affordable ingredients! Thanks Kalyn :o)

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  13. I made this recipe last night and absolutely LOVED it! So much in fact that I looked it up again this morning to make sure that it was in Phase 1 in the South Beach Diet.
    The step by step directions make for a fabulous meal and there are plenty for leftovers too.

    Thank you, Kalyn!

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  14. Tracey, I'm not sure if South Beach would recommend a recipe that has canned soup, but I did eat this regularly when I first did phase one, many years ago! Glad you liked it!

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  15. My mom used to make a variation (pretty much the same-minor differences) of this dish all the time when I was young. I have started making it again for my boyfriend and I (we are doing S.Beach) and we both love it so much that we find ourselves eating it quite a bit as well. As you noted we are still losing weight even if the fat content may be a little high. It is so delicous and satisfying that I think it's so worth it.

    And, just a quick thank you--since discovering your blog I have fallen in "Love" with you and your recipes. Thank you so much for all your hard work, it is so appreciated!!!

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  16. klothingme, glad you have been enjoying it. And I really need to take some pictures of this!

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  17. I just tried the recipe, we felt that 3 tsp of curry was too much. I will make it again with less curry.

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  18. Wow, this was yummy! Wish there was a pic I could include when I pin it. :)

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  19. Blair, will have to put it on my list of old recipes to update! Unfortunately it's a very long list. Glad you liked it.

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