WW Chicken & Bell Pepper Casserole

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The WW Chicken & Bell Pepper Casserole is a good supper option for light consumption, but with rich protein and low calories and fats. This recipe is great for Weight Watchers since it cuts down on calories and fats and is low in WW points. There is no need to sacrifice the flavor and taste of exciting recipes to cut down on calories when recipes like these give a good alternative option using lighter and low-fat substitutes. This WW Chicken & Bell Pepper Casserole includes cooking spray, low-fat cheeses, and colorful bell peppers with chicken.

STATS:

  • Caloric count: 215 kcal
  • Prep duration: Fifteen minutes
  • Serving size: 1 cup
  • Cook time: 30 minutes
  • Cuisine: American
  • Total time: 45 minutes
  • Course: Main
  • Diet: Weight Watchers
  • Serving: 4

EQUIPMENT:

  • Aluminum foil (optional)
  • Wooden spoon
  • Measuring spoons and cups
  • Mixing bowls
  • Non-stick skillet
  • 9×9-inch baking dish

INGREDIENTS:

  • 1 lb of chicken breast (skinless, boneless & cut into cubes)
  • Cooking spray
  • 1 medium diced onion
  • ½ tsp of black pepper
  • 3 medium thinly sliced bell peppers
  • ½ tsp of dried oregano
  • 2 cloves of minced garlic
  • ¼ tsp of chili flakes (optional)
  • 1 cup of unsweetened skim milk
  • ½ tsp of salt
  • 1 tbsp of cornstarch
  • ½ cup of shredded low-fat mozzarella cheese
  • Two tablespoons of grated low-fat Parmesan cheese
  • ¼ cup of chopped fresh parsley
  • ½ tsp of paprika

INGREDIENT NOTES:

CHICKEN BREAST:

  • This ingredient is the main one, and it helps you feel full. For an alternative, use firm tofu or turkey breast.

COOKING SPRAY:

  • It cuts down on calories and fats. For an alternative, use broth sautéing.

BELL PEPPERS:

  • These bring colors and sweetness to the dish. For an alternative, use mushrooms or zucchini.

SKIM MILK:

  • This milk is low in fat and adds creaminess. For an alternative, use oat or unsweetened almond milk.

LOW-FAT CHEESES:

  • Both of the cheeses in this recipe provide a cheesy flavor without adding much fat. For an alternative, use nutritional yeast.

CORNSTARCH:

  • We use this ingredient to make the sauce thick. For an alternative, use a flour slurry.

INSTRUCTIONS:

  1. Warm up your oven to 190°C.
  2. Take the baking dish, and lightly spray cooking spray on it.
  3. Take the non-stick skillet and spray cooking spray on top, and heat it up on medium heat.
  4. Add in the chicken cubes along with paprika and salt for seasoning.
  5. Cook till they transform into a light brown color, for 5 to 6 minutes, and then remove the chicken.
  6. Spray cooking spray on the same skillet as before and include garlic, bell peppers, and onion.
  7. For the next 5 to 6 minutes, cook them while stirring till they become fragrant and soft.
  8. Take a small bowl and whisk cornstarch with skim milk till the mixture is smooth.
  9. Put this mixture inside the skillet with the veggies, and stir for 2 to 3 minutes on medium heat till you see the sauce becoming thick.
  10. Now add chilli flakes, oregano, and paprika inside.
  11. Include the chicken into the mixture and coat it well by stirring.
  12. Pour all of the mixture inside the baking dish and add low-fat Parmesan and mozzarella cheese on top.
  13. Bake for twenty minutes till the cheese melts and becomes golden.
  14. Garnish with parsley and serve.

SERVING SUGGESTIONS:

  • To make this casserole a complete meal, you can pair it up with whole-grain pasta or brown rice.
  • Include a green salad or cauliflower rice alongside for a low-carb option.
  • You can use these casseroles for meal prep by dividing them into containers for dinners or go-to lunches.

TIPS:

  • To save time, you may use pre-chopped frozen bell peppers.
  • To add smoky flavor in your casserole, use smoky paprika instead.
  • Since the chicken will cook further inside the oven, try not to overcook it in the skillet.

STORAGE INFORMATION:

FRIDGE:

  • Store for four days inside a sealed box. Heat the casseroles in microwave or oven.

FREEZER:

  • Freeze the cooled portions of the casserole in tight vessels for two months. Before you need to heat them up, thaw them overnight.

FAQs:

Will it be okay if I prepare and assemble the casserole beforehand?

  • You can refrigerate the casserole by covering it for 24 hours before baking.

Can I make use of pre-cooked chicken rather than cooking it?

  • Yes, just skip the cooking step and directly add the chicken to the mixture.

NUTRITIONAL INFORMATION:

No. of calories: 215 kcal
Net carbs: Seven grams
Iron: 1.2 milligrams
Total carbs: 9 grams
Vitamin A: 1420 IU
Fiber: 2 grams
Calcium: 190 milligrams
Protein: 31 grams
Serving size: 1 cup
Sodium: 410 milligrams
Serving: 4
Potassium: 590 milligrams
Weight Watcher Points: 3 points