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Low Calorie Asian Chicken Casserole

Updated on April 1, 2014
A satisfying meal for lunch or dinner.
A satisfying meal for lunch or dinner.

This recipe is an alternative for those who love to eat egg fu yung but hate the mess of frying or the extra calories from oil. Calories can be adjusted even lower by making the "crust" with a ½ cup of rice per serving, but as is 1/8 of this casserole with ¼ cup of gravy is just under 400 calories. Its texture and flavors will make you think you're eating comfort food.

5 stars from 1 rating of Low Calorie Asian Chicken Casserole

Cook Time

Prep time: 40 min
Cook time: 1 hour
Ready in: 1 hour 40 min
Yields: 8 large servings

Ingredients

  • 5 cups steamed rice, Cold rice can be used.
  • 1 1/2 cups chicken breast, cubed
  • 2 cups bok choy, chopped. Include greens.
  • 1 large onion, chopped
  • 1 pound mushrooms, sliced
  • 48 ounces egg replacement
  • 1/4 tsp. Chinese Five Spice
  • 1 tbsp. sesame oil
  • Salt and white pepper to taste.
Bake until firm.
Bake until firm.

Instructions

  1. Cook rice. (Cold rice can be used.)
  2. Spray 9 x 13 pan with cooking spray.
  3. Create a bed of rice. For a lower calorie dish use ½ cup rice per serving
  4. Lightly brown chicken in ½ tablespoon of oil.
  5. Distribute chicken evenly over rice.
  6. Lightly sauté broccoli and bok choy.
  7. Sprinkle over chicken.
  8. Sauté onion and mushrooms until mushrooms release their liquid.
  9. Add to the casserole, evenly distributing over the surface.
  10. Pour egg replacement into a bowl and add ¼ tsp. Chinese Five Spice, ½ tablespoon sesame oil, and salt and white pepper to taste
  11. Bate at 350 until firm. About one hour.
  12. When done, remove from oven and let set while you make the gravy.

Brown Gravy Topping

Ingredients:

  • 4 cups chicken broth (99% fat free)
  • 1 tablespoon Braggs Liquid Aminos (or soy sauce)
  • 2 tsp. onion powder
  • 1 tsp. sesame oil
  • Salt and pepper to taste
  • 1 cup flour

Instructions:

  1. Heat chicken broth.
  2. Add 1 tablespoon Bragg's Liquid Aminos or soy sauce.
  3. Add 2 tsp. onion powder.
  4. Add 1 tsp. of oil
  5. Salt and pepper to taste
  6. Create a paste with water and flour.
  7. Wisk into broth mixture until thickened.

Makes Great Leftovers

Cut casserole into 8 pieces. Serve each piece with ¼ cup gravy if you're counting calories. Refrigerate or freeze leftovers to enjoy another day.

How to Make Perfect Rice

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    • peachpurple profile image

      peachy 4 years ago from Home Sweet Home

      chicken is my best dish. Egg fu yung also not bad. I haven't try this recipe yet. Gonna try today. Looks easy to cook.

    • Donna Sundblad profile image
      Author

      Donna Sundblad 4 years ago from Georgia

      Hi Peach,

      It takes a little time to put together, but I like it because I can get the kitchen cleaned up while it bakes. It's a good dish to serve when company is coming, too, because you can do all the work ahead of time. You'll have to let me know how you like it.

    • DonnaCosmato profile image

      Donna Cosmato 4 years ago from USA

      I'm looking forward to this - I need a little comfort food that won't stick to "my ribs"! Thanks for sharing and providing such simple instructions.

    • Donna Sundblad profile image
      Author

      Donna Sundblad 4 years ago from Georgia

      This one will do the trick. Enjoy! Thank you for your kind comments, too.

    • Jackie Lynnley profile image

      Jackie Lynnley 4 years ago from The Beautiful South

      This looks so delicious! Chicken, mushroom, brown gravy...my mouth is watering just reading! lol

      Thanks.

    • Donna Sundblad profile image
      Author

      Donna Sundblad 4 years ago from Georgia

      Jackie it really is delicious and something a little different.

    • Glimmer Twin Fan profile image

      Glimmer Twin Fan 4 years ago

      Wow! This looks awesome and a great option. Pinned this for later cooking. Thanks.

    • Donna Sundblad profile image
      Author

      Donna Sundblad 4 years ago from Georgia

      Thanks glimmer! Enjoy!

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