Wednesday, January 09, 2013

Buffalo Chicken Casserole

If you love buffalo sauce but are understandably afraid of eating it because of the calories, this is the meal for you!
This casserole is amaaaazing. You won't believe it's healthy. Seriously. Pasta, chicken, creamy buffalo sauce with blue cheese?! Doesn't sound diet to me..
But, it is.
This is adapted from EatingWell. I do pretty much everything the same, except I like to add 2 little blocks of Laughing Cow Light Blue Cheese. I also switch up the pasta shape every now and then.


-12 ounces whole-wheat elbow noodles (or whatever pasta you prefer)
  • -2 tablespoons canola oil
  • -3 medium carrots, sliced. Organic please!!
  • -3 medium stalks celery, sliced. I also go organic with these.
  • -1 large onion, chopped
  • -1 tablespoon minced garlic
  • -2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
  • -1/3 cup cornstarch
  • -4 cups low-fat milk
  • -1/8 teaspoon salt
  • -5 tablespoons hot sauce, preferably Frank’s RedHot
  • -3/4 cup crumbled blue cheese (about 4 ounces)
  • Optional: 2 laughing cow light blue cheese blocks
-Preheat oven to 400°F.
-Bring a pot of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside.
-Heat oil in another pot over medium heat. Do this at the same time you are boiling the pasta.

-Add carrots, celery, onion and garlic. Season with a little bit of salt and pepper and cook until beginning to soften, about 5 minutes.

-Add chicken and cook until no longer pink on the outside, 5 to 7 minutes. Also season this just a tad with salt and pepper.

-Whisk cornstarch and milk in a little bowl, add to the pot. If you are using the cheese blocks, thrown them in now. They'll melt beautifully in there. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes.

 -Remove from the heat and stir in hot sauce.

-Spray a 9-by-13-inch (or similar 3-quart) baking dish with some olive oil spray. Top with the chicken mixture; sprinkle with blue cheese.

-Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.

Servings: 8
Nutritional Info: 441 calories, 12g fat, 5g saturated fat, 5g monounsaturated fat, 79mg cholesterol, 47g carbohydrates, 0g added sugar, 37g protein, 5g fiber, 671mg sodium, 619mg potassium

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