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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 320.6
  • Total Fat: 8.9 g
  • Cholesterol: 51.8 mg
  • Sodium: 175.3 mg
  • Total Carbs: 36.1 g
  • Dietary Fiber: 8.8 g
  • Protein: 27.9 g

View full nutritional breakdown of Healthy Chicken Vegetable Casserole calories by ingredient
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Healthy Chicken Vegetable Casserole

Submitted by: CHEF_MEG
Healthy Chicken Vegetable Casserole

Introduction

Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces! Try this inexpensive and fresh version of a chicken casserole--no need for processed soups or sauces!
Number of Servings: 6

Ingredients

    12 oz cooked chicken breasts, diced
    2 T all purpose flour
    2 T butter, unsalted
    10 oz skim milk
    1 pinch white pepper
    1 t Italian seasoning
    1 T parmesan cheese, grated
    7 oz penne pasta, whole wheat
    2 yellow or orange bell peppers, chopped
    1 zucchini, chopped
    2 heads, approx. 12 ounces broccoli, chopped
    1/3 c monterey jack cheese
    nonstick cooking spray

Directions

Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and parmesan cheese to the sauce. Stir to combine. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.

Drain the pasta and broccoli. Spritz the bottom and sides of a 9 X 13 oven-proof casserole dish with nonstick cooking spray.

In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.

Bake for 20 minutes; remove foil and continue to bake until cheese is melted.






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Member Ratings For This Recipe


  • Very Good
    178 of 180 people found this review helpful
    I really like this but I added 2 Tbsp. low fat whipped cream cheese to give it a little more creaminess. I may also saute the peppers & zucchini prior to baking. The peppers were a little too crunchy for me after baking for 30 mins. Also added some green onions from the garden. - 9/16/09

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  • Incredible!
    125 of 126 people found this review helpful
    Instead of poaching the chicken and having to add all the additional spices to kick it up a bit, try grilling the chicken with your favorite spices. That will give it the extra spice you want and the flavors will enhance the dish! - 3/24/10

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  • Very Good
    119 of 122 people found this review helpful
    Loved the combo of foods - but I needed a "zing" factor so added red pepper flakes to zip it up. Delish !!! Whole family enjoyed it and it was quick and easy to make. - 9/18/09

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  • Incredible!
    106 of 107 people found this review helpful
    This was awesome, I added mushrooms and garlic to it. will make it again - 10/9/09

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  • Good
    74 of 86 people found this review helpful
    I used 2 cups of cheese on top for my family. I am glad I did because there didn't seem to be enough white sauce. Next time, I would add onion and saute the onion, peppers and zucchini prior to baking. I would also increase the amount of white sauce. - 10/20/09

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  • Incredible!
    67 of 68 people found this review helpful
    Great recipe. Subbed regular penne for ww (hubby doesn't like), and added 1 clove garlic and 3 choped green onions. Cooked peppers, garlic & green onions briefly in pan w/non-stick spray. Very tasty, and couldn't tell it was low-fat. Thanks Chef Meg!! - 10/19/09

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  • Very Good
    65 of 69 people found this review helpful
    I was out of pasta and have been trying to get my family to eat brown rice, so I used it instead. They loved it!! - 1/18/10

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  • Incredible!
    51 of 52 people found this review helpful
    This is really delicious - even my picky husband ate it up (and he never likes healthy dishes). Based on the previous reviews, I added 1/2 onion, ~8 mushrooms and ~5 cloves garlic; cooked vegetables while everything else finished. *Try serving with salsa to give kick, instead of making more sauce* - 12/17/09

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  • Very Good
    34 of 35 people found this review helpful
    Great dish! Easy and delicious, I added Paprika on top of the cheese to get a tasty finish - 10/9/09

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  • Incredible!
    31 of 32 people found this review helpful
    Made this for dinner tonight. We loved it! I left out the parmesan cheese & used lemon pepper instead of white & red pepper instead of yellow or orange. The pepper jack cheese is a nice addition. Thanks for sharing this. - 10/10/09

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  • 27 of 34 people found this review helpful
    This is easy and fun! My family is dairy free, gluten free, mostly sugar free. I improvised using almond milk and a combination of almond/soy cheese, I used Earth Balance margarine as well and brown rice pasta. I added extra seasonings! My family is taking it for leftovers for lunch. - 11/11/09

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  • Very Good
    26 of 26 people found this review helpful
    We made this for dinner tonight. The servings are HUGE! We liked it very much, but next time will cook the peppers with the pasta and broccoli. I did not have any Monterey Jack cheese, so we used Gruyere instead. Delicious. - 12/13/09

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  • Incredible!
    22 of 22 people found this review helpful
    This was amazing! I made it tonight and my two teenagers LOVED it! I used both a red and orange pepper and sauteed the strips with the chicken and topped with a skim mozzarella instead of monterey jack - but wow! Fabulous! - 1/31/10

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  • Incredible!
    22 of 23 people found this review helpful
    Made this tonight added fresh ginger and green onions - delicious and tastes even better being a healthy meal - 1/31/10

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  • Incredible!
    20 of 20 people found this review helpful
    This was great! I used precooked rotisserie chicken from the grocery store and mexican cheese on top. The white sauce was perfect as is (just enough to cover everything). - 3/8/10

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  • Incredible!
    20 of 22 people found this review helpful
    I do something similar but instead of adding cheese and baking, I cook on the top of the stove and add a chicken stock cube and some mushrooms instead of broccoli. Most deliious and nutritious and very satisfying. Also I asdd a little hot chili powder just to give the dish a bite. - 12/12/09

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  • 19 of 20 people found this review helpful
    I agree! Servings are HUGE and I feel completely satisfied after eating it. Not enough sauce and cheese, BUT if there was more that would effect the calories so it makes sense that its mostly veg and not very much sauce and cheese. My oven is pretty hot so the veggies were done for me. - 2/23/10

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  • Good
    19 of 22 people found this review helpful
    My family liked this but I think it was a bit bland. Next time I will add garlic,onion powder and some hot spices. I also will use cheddar instead of jack cheese. - 1/28/10

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  • Very Good
    19 of 19 people found this review helpful
    THIS IS VERY DELICIOUS!! i doubled the recipe, and the only thing i changed was boiling the chicken in broth rather than water and adding some garlic (but i add garlic to everything)
    we all loved it. - 12/16/09

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  • O.K.
    18 of 24 people found this review helpful
    Very mediocre...def needed more sauce to "hold it together" and more spice. Looked creamier in the picture. Probably will not make this again...sorry! - 3/29/10

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  • Good
    18 of 18 people found this review helpful
    Beautiful dish, easy to make, and good texture. I do agree with others that it was rather bland. I am going to try it again and try it with another spice combination. I think it can make wonderful single portion freezer meals and a great healthy party dish for work. - 12/31/09

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  • 17 of 30 people found this review helpful
    Casseroles are such comfort food! Most of them use those cream of something canned soups that are so bad for you. Please - MORE healthy casseroles! - Karen - 10/22/09

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  • Very Good
    17 of 18 people found this review helpful
    I made it exactly as-is, and we loved it! Okay, actually, we added some salt after cooking, but it came out great. The prep is a little involved, but it was worth it - so tasty and pretty simple. - 10/13/09

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  • Incredible!
    17 of 17 people found this review helpful
    I loved this recipe! I usually don't like italian seasoning but I trusted that it would taste good and it did! I used bird's eye frozen broccoli and cheese. I just used the cheese chunks and melted it in the sauce instead of the monterey jack. Makes a great comfort food too. My new favorite! - 10/12/09

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  • Very Good
    17 of 20 people found this review helpful
    very good I added onion too - 10/1/09

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