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 chicken/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.