Creamy chicken casserole is a dish that has been enjoyed in various regions of Latin America for several decades. Its origin lies in the fusion of European culinary techniques with local ingredients, adapting to the tastes and resources of each country. In Chile, it is very popular and is simply known as "chicken casserole," although the creamy version is usually prepared with a mild sauce that differentiates it from the more liquid traditional casserole.
In other Latin American countries, this dish may have different names or present variations depending on the available ingredients. For example, in Argentina and Uruguay, the casserole is prepared with a lighter broth but maintains the base of chicken and vegetables. In Mexico, a similar stew known as "caldillo de pollo" can be found, although with a distinct flavor profile due to the use of spices native to the region. This preparation is appreciated for its combination of textures and flavors, and its low-calorie and low-fat version is ideal for those seeking healthy options without sacrificing taste.
How to Prepare Low-Calorie and Low-Fat Creamy Chicken Casserole
To begin, preheat the oven to 180°C so it is ready when you need to bake the casserole.
In a medium pot, combine wheat flour and skim milk powder to form the base of the creamy sauce.
Slowly add lactose-free milk, stirring constantly to avoid lumps and achieve a homogeneous mixture.
Cook over medium heat until the sauce thickens, stirring constantly to prevent it from sticking or forming lumps.
Add salt, pepper, dried marjoram, and dried thyme to season the sauce, then set it aside to use later.
In a large non-stick skillet over low heat, cook celery and mushrooms in one tablespoon of chicken broth until tender and fragrant.
Incorporate the rice, one cup of chicken broth, the previously cooked chicken, and the prepared creamy sauce, mixing all ingredients well.
Pour the mixture into a shallow baking dish, making sure to distribute everything evenly.
Sprinkle with fresh parsley to add a touch of color and freshness to the dish.
Bake covered for 35 minutes so all the flavors meld and the rice finishes cooking.
Remove the lid and bake for approximately 10 more minutes or until the surface bubbles and develops a light golden crust.
Serve immediately to enjoy a low-calorie, low-fat creamy chicken casserole full of flavor.
