Homemade Poppy Seed Chicken Casserole (Low Fat, Low Calorie) #SundaySupper

You don’t need to open a can of soup to make Homemade Poppy Seed Chicken Casserole. It is a dinner low calories and low fat that your family will love.

Homemade Poppy Seed Chicken Casserole

Homemade Poppy Seed Chicken Casserole- no cans - Low Calorie Low Fat Healthy Dinner Recipe

I know opening a can is so easy and makes getting dinner on the table so much quicker, but have you ever read the ingredients? Last year I really started concentrating on cutting out processed food. Processed food is loaded with salt, sugar and chemicals. Finally, I am hearing more and more on the news about the issues with processed food and sugar. I am realistic and realize I am never going to cut out all processed food. In order to do that, I would have to do nothing but cook all day, every day. It isn’t realistic, but I can make better choices.

For this recipe for Poppy Seed Chicken Casserole, make the condensed soup on Sunday. Pop it in the refrigerator and make the chicken casserole Monday. That is totally do-able. You can even double the recipe and have leftovers for later in the week! That is time well spent. You eliminated MSG and lowered your sodium intake. Did you know one can of condensed cream of chicken soup has 31% of your daily salt requirements in it. One can! That is just crazy and not necessary.

Homemade Poppy Seed Chicken - no cans - Low Calorie Low Fat Healthy Dinner Recipe

 

This year is all about taking baby steps to health. I am not telling you to cut all processed food, just cut some. Start with this easy and delicious comfort food, Homemade Poppy Seed Chicken Casserole. This is a dish the entire family will love and ask for time and time again. Children love it and even my spice obsessed husband loves it. Poppy Seed Chicken Casserole isn’t a dish loaded with spices and flavor, but the creamy sauce satisfies your taste buds, stomach and mind. That is the key for me. I need to satisfy my taste buds and mind, not just fill my stomach. When my mind thinks I am satisfied with the food I have eaten, I stay on my diet.

Give Homemade Poppy Seed Chicken Casserole a try. You won’t want to go back to opening a can ever again. Your family will happily sit down to dinner together. Now that is happiness for your soul.

Homemade Poppy Seed Chicken - no cans - Low Calorie Low Fat Healthy Dinner Recipe

 

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Homemade Poppy Seed Chicken - no cans - Low Calorie Low Fat - Pin it to your Dinner board #SundaySupper

Homemade Poppy Seed Chicken Casserole (Low Fat, Low Calorie) #SundaySupper

Course Main Dish
Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6
Calories 240 kcal
Author Christie Daruwalla

Ingredients

Condensed Soup

  • 1 1/2 cups low-sodium chicken broth
  • 1/4 onion
  • 1/4 carrot
  • 1 clove garlic
  • 1 bay leaf
  • 1 lb chicken breast
  • 3/4 cup evaporated fat-free milk
  • 1/2 cup all-purpose flour

Poppy Seed Chicken

  • 1 cup 0% fat plain Greek yogurt
  • 1/2 cup 1% fat cottage cheese pureed
  • 1 tbsp poppy seeds
  • 15 whole wheat Ritz crackers crushed

Instructions

Soup

  1. In a medium saucepan, bring the chicken broth, onion, carrot, garlic clove and bay leaf to a simmer.
  2. Add the chicken and poach for 20 minutes or until chicken is done.
  3. Remove the chicken, vegetables and bay leaf.
  4. In a small bowl, whisk together evaporated milk and flour.
  5. Bring to a boil the chicken broth to a boil again.
  6. Whisk in the flour mixture.
  7. Continue to stir while mixture thickens, about 3 minutes.
  8. Shred the chicken for the casserole

Poppy Seed Chicken

  1. Preheat oven to 350°. Coat an 8 x 8 inch baking dish with non-stick cooking spray.
  2. In medium bowl, mix together cream of chicken soup, yogurt, pureed cottage cheese and poppy seeds.
  3. Stir in the chicken and pour into the baking dish.
  4. Cover with foil and bake for 30 minutes.
  5. Sprinkle Ritz crumbs on top and spray with non-stick cooking spray.
  6. Bake, uncovered, for 20 minutes.

Recipe Notes

I calculated 6  Weight Watcher Smartpoints.

Nutrition Facts
Homemade Poppy Seed Chicken Casserole (Low Fat, Low Calorie) #SundaySupper
Amount Per Serving
Calories 240 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Saturated Fat 1g 5%
Total Carbohydrates 20g 7%
Dietary Fiber 1g 4%
Sugars 7g
Protein 29g 58%
* Percent Daily Values are based on a 2000 calorie diet.

Happy Healthy Eating,

Christie

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Join the Healthy Challenge - time to lose weight and get healthy with small challenges each week

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Comments

  1. I've never thought to put poppy seeds in a casserole (or many savory dishes). Nice recipe!!
    • Christie Daruwalla says
      Hi Renee, I should use them more than I do. They really do add delicious flavor. Happy Healthy Eating, Christie
  2. Your lightened up chicken casserole looks amazing, Christie!!! LOVE that Ritz topping!
    • Christie Daruwalla says
      Hi Liz, I have to admit the topping is my favorite top especially when is soaks up some of the sauce. Happy Healthy Eating, Christie
  3. Love this recipe and love the use of poppyseed - its a flavor I adore! ;)
  4. I love remaking casseroles without the canned stuff. This sounds wonderful!
  5. I LOVE that you used homemade condensed soup! We try and stick to whole-foods/real food over here as well so I'll be whipping up your yummy recipe soon!
    • Christie Daruwalla says
      Hi Jen, This is something I will definitely keep on hand now. Love that we can eliminate another processed food. Happy Healthy Eating, Christie
  6. I love that you cut out the processed cans! The end result, besides being much healthier, is actually tastier in my humble opinion. This looks fantastic!
  7. I love this lighter casserole option with chicken and poppy seeds! I don't often use them, but when I do -- they just seem to make the dish! I'm definitely trying this one!
    • Christie Daruwalla says
      Hi Valerie, I don't use poppy seeds very often either. I really need to change that. Happy Healthy Eating, Christie
  8. I've never made poppy seed chicken, but I agree with you on the condensed soup thing. I find it's easier and healthier to make a white sauce that I can flavor any way I want. I can't wait to try this recipe, it sounds fabulous.
    • Christie Daruwalla says
      Hi Christie, Condensed cream of mushroom is next on my list. I love finding a substitute for this soup. Happy Healthy Eating, Christie
  9. We are always looking for new, healthy chicken dishes to add to our menu...and this is perfect! Can't wait to try this!!
  10. Sounds creamy and delicious!
  11. Mmm if I ate meat I'd be all over this! I love how you've lightened it up. I use Greek yogurt to do that for a lot of dishes, too.
    • Christie Daruwalla says
      Hi Shaina, Isn't Greek yogurt amazing! I don't know what I ever did without it. Happy Healthy Eating, Christie
  12. You are so right Christie...And such a stellar example of good parenting. I'll definitely think twice before buying another can of soup. Filing your recipes to my really want to make file =)
    • Christie Daruwalla says
      Thanks so much Kim for the sweet comment. Parenting seems to be the one thing I always question whether I am doing it right. Happy Healthy Eating, Christie
  13. Thank you! Thank you for this recipe! We are all about REAL food in this house and my hubbie had fallen in love at a dinner party with chicken poppy seed casserole that was filled with cream of chicken and nasty stuff! I knew I could remake it to make it with real foods, but you have saved me the effort!
    • Christie Daruwalla says
      Hi Kristen, It is sheer comfort food for us. I was so glad it was actually very easy to make with real food. Happy Healthy Eating, Christie
  14. I love that you made your own condensed soup - we try really hard to stay away from processed foods whenever possible
    • Christie Daruwalla says
      Hi Heather, It was really easy. I am going to work on condensed cream of mushroom soup next. Happy Healthy Eating, Christie
  15. This sounds absolutely delicious and comforting!
  16. I love making my own condensed soup for the same reasons!! I love your version and can't wait to try this whole casserole!
    • Christie Daruwalla says
      Hi Tammi, It really was so easy. I can't wait to try cream of mushroom next. Happy Healthy Eating, Christie
  17. I love casseroles, so perfect for cold winter nights!
  18. You had me at poppy seed! Seriously, I can't resist a recipe with poppy seeds.
    • Christie Daruwalla says
      Hi Rachel, I should use poppy seeds more than I do. They do add lovely flavor. Happy Healthy Eating, Christie
  19. I love all these flavors!
  20. This chicken looks fantastic, I am going to need to try this!
    • Christie Daruwalla says
      Thanks Marye. I really enjoyed this homemade version and felt good about not having more processed food.
  21. Chicken is my go-to for dinner and I can already tell my husband is gonna love this :D Will be nice having something new in the recipe rotation!
    • Christie Daruwalla says
      I just made this one again but with turkey and it was equally delicious. It is fun to mix things up a bit.
  22. I would have never thought of combining the two, but that looks simply delicious... and MOIST! I hate dry chicken, and this looks like that's NOT going to happen!
  23. I don't think I've picked up a can of soup since college because they just taste gross to me, on top of being totally unhealthy. Homemade soup is where it's at and I love that you made your own condensed soup for this recipe! Sounds like a great meal to feed the family.
  24. Loving the creativity of this can-free alternative!
  25. Poppy seed chicken looks delicious.

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  18. […] Homemade Poppy Seed Chicken from Food Done Light – Cottage cheese is the creamy ingredient in this lighten-up version of a casserole classic. […]

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