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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
    177 of 179 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!
    122 of 123 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
    115 of 118 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!
    102 of 103 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
    72 of 84 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!
    64 of 65 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
    62 of 66 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!
    50 of 51 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
    32 of 33 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!
    30 of 31 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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  • 26 of 33 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
    25 of 25 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!
    19 of 21 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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  • 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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  • 18 of 19 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
    18 of 21 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
    18 of 18 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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  • Good
    17 of 17 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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  • 16 of 29 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
    16 of 19 people found this review helpful
    very good I added onion too - 10/1/09

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  • Very Good
    15 of 16 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!
    15 of 15 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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  • Incredible!
    8 of 8 people found this review helpful
    This recipe made my father eat whole wheat and my grandma eat broccoli! The whole family loved it. Used lots of garlic. Perfect! - 11/26/09

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  • Very Good
    8 of 8 people found this review helpful
    Made it for a church get-together.Everyone liked it.No leftovers! - 10/9/09

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  • Incredible!
    7 of 8 people found this review helpful
    This was great! I added mushrooms to the veggies, and instead of a mix of Italian Seasonings, I used rosemary, parsley, oregano, thyme, garlic, and salt and pepper. I made it a day ahead, did not bake it, and left it in the fridge until we were ready for dinner. It took about 30 minutes to heat thru - 7/9/10

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  • 7 of 13 people found this review helpful
    I'm roasting a chicken Sunday this would be a great way to use the leftovers, looking forward to this. Thanks! - 11/11/09

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  • Incredible!
    6 of 6 people found this review helpful
    Very good...did tweak it a bit. A little garlic, onion, added some sliced carrots. I grilled the chicken and had seasoned it with salt free grill seasoning before grilling it. Just added a little more flavor. - 7/24/10

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  • Very Good
    6 of 6 people found this review helpful
    Taste was good. Doubled everything to match the box of whole wheat pasta (13.25 oz.). Grilled the chix with some of the Italian seasoning and used soy milk (only milk we drink) rather than skim. Added squash with the zucchini and had some red bell pepper to add more color. Very good with no soup! - 7/24/10

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  • Very Good
    6 of 7 people found this review helpful
    Great recipe, though I swapped in peas instead of zucchini & peppers. (Hate peppers, had no zucchini.) Used cheddar on top. Added some basil to the cooking chicken, plus cayenne & nutmeg and a touch of garlic powder to the sauce. A tad dry, but might have been my error. Super tasty! - 6/14/10

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  • Very Good
    6 of 6 people found this review helpful
    I made this with Barilla Plus pasta. It was really good! I will probably use a yellow squash and a carrot intend of the bell pepper next time, as my hubby's not a fan of bell peppers. Lots of dishes with this one. - 5/12/10

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  • Very Good
    6 of 6 people found this review helpful
    I'm giving it a 4-star only b/c it's a little on the bland side w/o adding some spices ... oh, and the veggies should definitely be sauteed before cooking in the oven ... otherwise, an excellent base recipe for chicken casserole and none of that canned cream soup--that's worth a star in itself! :) - 4/20/10

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  • Very Good
    6 of 6 people found this review helpful
    I love to make pot pies and casseroles and now I can again using this excellent white sauce. I used steamed broccoli, cauliflower and carrots and skipped the bell pepper, simply because that is what I had. I added some cayenne as it is a little bland. I think I might try green onion next time. - 1/25/10

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  • Incredible!
    6 of 6 people found this review helpful
    My husband and I both really like this. I added 1/2 medium onion sauteed. I will definitely make this again, but I will saute the zucchini and bell peppers so they won't be so crisp. - 1/18/10

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  • Incredible!
    6 of 7 people found this review helpful
    First time was a flop using rye noodles and cooking broccoli in pasta. 2nd time I used whole wheat noondles and steamed the veg together before mixing with chicken and pasta. It was a favorite at our Chef Meg taste testing party. Like a traditional tuna/chicken cassarole. Baked day after 60 min. - 11/16/09

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  • Good
    6 of 6 people found this review helpful
    My family loved it, I thought it was ok. The pasta ended up a little soft so I would probably not cover as long when baking. Added mushrooms, crushed red pepper and a little salt. - 10/14/09

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  • Incredible!
    6 of 6 people found this review helpful
    I added a dash of cayenne pepper to the sauce just to kick it up a lot and it was great. - 10/9/09

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  • 6 of 19 people found this review helpful
    the picture looks good, I might add garlic or ginger or both for a little extra flavor - 10/9/09

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  • Very Good
    5 of 5 people found this review helpful
    This was very good! Great way to get lots of vegies. I sauteed the peppers, zucchini and some chopped garlic for 8 minutes or so and they turned out perfect. Also, baked for just 10 minutes. - 4/7/10

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  • Incredible!
    5 of 5 people found this review helpful
    Really good. I added garlic, mushrooms and celery. The kids even ate without complaint! - 2/3/10

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  • Very Good
    5 of 5 people found this review helpful
    Very good but it could use some more spices. I cooked the vegeatables for a few minutes in a skillet before mixing them in to make them less crunchy. Next time I will add spices to the chicken as it is being poached, and probably add some more spices to the cream sauce. Will definately make again! - 12/10/09

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  • O.K.
    5 of 6 people found this review helpful
    I made this recipe added mushrooms, 2T low fat cream cheese and some hot sauce. I still thought it was a little on the bland side. - 11/16/09

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  • 5 of 9 people found this review helpful
    Looks and sounds great! I will try this as one of my weekend dish, before using it during Thanksgiving meal. - 11/10/09

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  • 5 of 18 people found this review helpful
    sounds great... I will try it... thanks so much! - 10/9/09

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  • Incredible!
    4 of 4 people found this review helpful
    2nd time making this and still wonderful! I doubled the sauce both times, and used EVOO instead of butter and whole-wheat flour. This time I used tuna instead of chicken to save the step of having to cook the chicken. And I added spinach. Still very yummy!!! - 8/11/10

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  • Incredible!
    4 of 4 people found this review helpful
    added a couple things, onion, cauliflower - 8/3/10

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  • Incredible!
    4 of 4 people found this review helpful
    Based on some comments about blandness, I doubled the Italian seasoning. Tastes like it came from Italy! I like spicy, so added a dash of red pepper to my portion.

    It's now part of our family! - 7/19/10

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  • Incredible!
    4 of 4 people found this review helpful
    I've already made this twice...I think it's great! Made it for some friends, and they all enjoyed it. I did cook the peppers with the pasta, based on other comments and I made a little extra sauce the second time. - 7/3/10

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  • Very Good
    4 of 4 people found this review helpful
    YUMMY... definitely will make again..and loved all the extra tips on adding ingredients... - 7/2/10

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  • Very Good
    4 of 4 people found this review helpful
    I tweaked the recipe too. I used veggies I had on hand w/garlic & sauteed them. Used a full box of pasta, so doubled the sauce. Used ultra skim milk for 18 oz & 2 oz of Lowfat Half & Half for the creaminess it was missing. Flavor profile lent itself to Lemon Thyme, lemon zest, & cayenne. Big hit! - 6/15/10

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  • Good
    4 of 4 people found this review helpful
    Kind of bland, next time I will add some red pepper and other seasonings. - 5/25/10

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  • Incredible!
    4 of 4 people found this review helpful
    will add more garlic next time - but everyone ate it up and my son & husband asked for seconds - 5/23/10

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  • Incredible!
    4 of 5 people found this review helpful
    yummy..so much better than with the canned soups - 5/18/10

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  • Good
    4 of 4 people found this review helpful
    I like this recipe but my very picky family did not. Oh well more for me. - 5/17/10

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  • Good
    4 of 6 people found this review helpful
    It sure was a lot of work...it was good, but I don't think I'd make it again. I added green peppers, roasted garlic, and cayenne pepper. It still wasn't that flavorful. - 5/16/10

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  • O.K.
    4 of 6 people found this review helpful
    I won't make this again. It was bland. - 3/30/10

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  • 4 of 7 people found this review helpful
    Finally a recipe that does not require the use of canned soup. Been waiting for this. Thanks - 3/24/10

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  • 4 of 4 people found this review helpful
    Loved it! It is low fat and low sodium. I did add green onions and some garlic. - 1/31/10

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  • Incredible!
    4 of 4 people found this review helpful
    I enjoy chicken this is very tasty thank you - 1/31/10

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  • Incredible!
    4 of 4 people found this review helpful
    I loved it and my mom (who thinks low-fat is tasteless!) couldn't stop raving about it. - 12/14/09

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  • 4 of 8 people found this review helpful
    Would 2 oz. chicken be enough protein for a meal? - 12/12/09

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  • Incredible!
    4 of 4 people found this review helpful
    I really enjoy cooking this recipe. I found it very easy to follow considering before this week I've never really cooked ever! The whole family loved it! Definitely a keeper in my recipe box! - 11/19/09

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  • Good
    4 of 5 people found this review helpful
    it's good and tastes healthy. but it is a little bland. - 11/15/09

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  • Incredible!
    4 of 5 people found this review helpful
    I would like a little more sauce, BUT good way to get veggies in the tummy. Am taking it to my class tonight, so they will evaluate it too! - 10/14/09

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  • Incredible!
    4 of 4 people found this review helpful
    This was delicious and colorful! DS said it tasted like something you'd get in a restaurant. - 10/13/09

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  • 4 of 15 people found this review helpful
    This sounds like my kind of dish. I will give it a try soon. - 10/9/09

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  • Very Good
    4 of 5 people found this review helpful
    Very delicious and easy to cook. Good leftovers, too. - 10/1/09

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  • Very Good
    3 of 3 people found this review helpful
    Really enjoyed this. It was nice to cut out the ready-made soups and cut down on the sodium. I'm going to use this to replace my tuna casserole recipe too. Maybe add peas and carrots instead of peppers and zucchini. - 8/3/10

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  • 3 of 3 people found this review helpful
    Made this recipe last night for my family and everyone loved it--except me! My husband, two teens and preschooler all thought it was delicious, but I think it needed more zip/spices/flavor. So, next time I will add a few more spices, more salt, and add more white sauce for sure! - 3/24/10

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  • Very Good
    3 of 3 people found this review helpful
    I made this today and it was very good. I didn't change anything - 1/31/10

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  • 3 of 5 people found this review helpful
    My husband and son loved this recipe. Thank you. - 12/15/09

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  • 3 of 7 people found this review helpful
    My husband liked it very much! - 11/23/09

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  • Very Good
    3 of 5 people found this review helpful
    easy and tasty, we really enjoyed this. Thanks! - 11/22/09

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  • Incredible!
    3 of 5 people found this review helpful
    I love it, im so doing it again! - 10/19/09

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  • Very Good
    3 of 10 people found this review helpful
    My family loves the full-fat version and I am certain that they'll like this lightened up version just as well. - 10/13/09

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  • Good
    3 of 6 people found this review helpful
    I gave 3 for good for you but, it wasn't my thing, although 2 other taste testers over ruled me with a 5 - 10/11/09

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  • Very Good
    3 of 16 people found this review helpful
    GOING TO MAKE THIS SOON THANKS - 10/1/09

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  • Very Good
    2 of 8 people found this review helpful
    This soujnds awesome! I'm considering using brown rice instead of the penne, as well as incorporating some of the suggested spices. - 8/3/10

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  • Good
    2 of 6 people found this review helpful
    Yum dinner tonight - 3/24/10

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  • 2 of 7 people found this review helpful
    Love any kind of chicken recipes and will be sure to add this one to my cookbook!! - 3/24/10

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  • 2 of 5 people found this review helpful
    GEORGIANNE1 -- I would be very curious to know to what research you refer. I tried Google and could not find anything about low- or non-fat milk increasing LDL levels. - 12/12/09

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  • Very Good
    2 of 9 people found this review helpful
    Looks yummy, got to try it. - 12/1/09

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  • 2 of 5 people found this review helpful
    was decent. would change somethings next time - 10/11/09

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  • 2 of 12 people found this review helpful
    looks good I'll use it soon. - 10/9/09

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  • 2 of 12 people found this review helpful
    Sounds delicious. I can't wait to try it!! - 10/8/09

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  • Incredible!
    1 of 2 people found this review helpful
    Love this one!!!! - 8/12/10

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  • Incredible!
    1 of 2 people found this review helpful
    This is so good. - 8/12/10

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  • Incredible!
    1 of 6 people found this review helpful
    Looks like an excellent recipe`, trying this one out next Thursday, it will be my lunch... - 8/12/10

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  • 1 of 3 people found this review helpful
    all I can say is yum yum - 8/12/10

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  • 1 of 5 people found this review helpful
    Haven't tried it yet but I will soon. - 8/12/10

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  • Incredible!
    1 of 3 people found this review helpful
    We enjoyed it--Thanks Spark! - 8/5/10

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  • 1 of 2 people found this review helpful
    Sooo what makes a serving size? A cup or so - 8/5/10

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  • O.K.
    1 of 6 people found this review helpful
    will try soon with some add ons - 8/3/10

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  • 1 of 5 people found this review helpful
    sounds good...im gonna have to try it tonight :D - 8/3/10

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  • O.K.
    1 of 1 people found this review helpful
    My husband liked this, but I felt it was a bit lacking in flavor. It was a little bland. - 7/21/10

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  • Very Good
    1 of 2 people found this review helpful
    My husband liked it! - 6/22/10

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  • Very Good
    1 of 2 people found this review helpful
    This turned out incredible! I got my mate to eat more veggies! Score! :) - 6/17/10

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  • Very Good
    1 of 4 people found this review helpful
    delish ;^) - 6/15/10

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