Healthy Chicken Vegetable Casserole
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
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
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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.
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.
Member Ratings For This Recipe
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JEWELRY224
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KNOBLE88
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TIGGYWINKLE1
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KNITTABLES
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INDIANAGAL1
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MRSLVABLEBEAR
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MJ-SHE-BEAST
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MUCKITY_MUCK
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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CD5613635
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SUESMITH73
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NICOSJOY
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ANTIQUELOVER
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DAISY1358
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MOLLYR618
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COCONUTPRINCESS
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GRAPESXO
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CCSOGIRL
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WETMAC
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SUNFISHDEB
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DODGEEWE
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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MABEHR40
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SCHULDIG09
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SHIRLEYFAYE3
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--KREN
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SCHWINNER!
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CD5752526
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SUGARPUNK52
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BADOGG88
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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MAROO358
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CD5991752
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JUSTYNA7
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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KATRIONAH
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CD7617579
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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CD7365258
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ROADBIKEMAMA
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DOLLCHIQUE
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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MICLIL07
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SKUNKY4
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SMFEREBEE
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WENDILANE
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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CD2415256
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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DENMU11
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BICDUDE86
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BUTEAFULL
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SEPPIESUSAN
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VELVETMERLIN
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CHILOVERINAZ
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IAMDESSIE
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CHRISTYK08
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CRICKET2318
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ANGELSLOVE29
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BILLY4225
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POPEYETHETURTLE
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DECEMBERBRIDE10
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JOANOFSPARK
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REVELATIONGIRL
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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KIMBKRUL
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MEGGISD
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NANALOVE55
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DENAIRMEMORIES
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SERENEBEACH
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CHARLOTTE1947
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DANALEE11
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ALESTRA
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POETANGELARTIST
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THEFRZA
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50CALIBER
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EUPHRATES
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PUNAWAIAU
