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Come right down to it, this isn't a 'light' casserole, but it's lighter than fast food.
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To start, I had some chicken breasts I was grilling. Mo downed one, Em flirted with one, and I included her leftovers with the third breast, which would have been mine. It looked pretty good by itself, but this way I get to stretch it out over a few meals.
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I did a big batch (10 cups of chicken broth to 3 cups of brown rice) of risotto with lots of garlic while I waited for the charcoal to be tame enough to cook the chicken. Meanwhile I cut up a bunch of fresh broccoli, a green bell pepper, some baby-bella mushrooms and onion.
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I sauteed some yellow onion with the mushrooms, also chopped some fresh green onions to top the casserole off with.
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I added a 26 oz can of 98% fat free Cream of Mushroom. See also a lit (maybe a pound and a half) of shredded low-fat mozzarella.
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I added some sesame seed oil for a savory accent, and plenty of black pepper.
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Oops, I did it again: I overflowed my casserole dish and had to use two dishes to finish this. Which included some sesame seed oil, a few stiffed door charges and whatnot.
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