Chicken Vege Casserole - Gluten Free, Low Sodium

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 212.6
  • Total Fat: 4.3 g
  • Cholesterol: 16.9 mg
  • Sodium: 314.4 mg
  • Total Carbs: 32.8 g
  • Dietary Fiber: 4.3 g
  • Protein: 12.5 g

View full nutritional breakdown of Chicken Vege Casserole - Gluten Free, Low Sodium calories by ingredient
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A nice way to get lots of vegetables into a dish. A nice way to get lots of vegetables into a dish.
Number of Servings: 8


    Hodgson Mill Brown Rice Pasta Penne with Flax, 8 oz cooked
    4 cloves garlic chopped
    Green, red and yellow Peppers, 7 oz chopped
    Mushrooms, fresh, 7 oz chopped
    Onions, raw, 1 small (approx. 5 oz.) chopped
    Chile Poblano pepper, 3.5 oz chopped
    Broccoli, fresh, florets - 7 oz
    Broccoli, fresh, stalks - 6 oz

    *Cheese - Parmasean (Fresh, grated), 1 oz
    Chicken Breast, no skin, 7 ounces chopped


Cook the pasta in boiling water for about 3 minutes...slightly undercooked.
Chop and saute the garlic, onion, peppers, and mushrooms. Season to taste but with no salt (I use a no-salt seasoning, tumeric, oregano, thyme, pepper, and dry mustard.)
Steam the broccoli florets lightly.
grill the chicken in a non-stick Forman grill with no oil or salt
Add the sauted vegetables, broccoli florets, chicken and pasta in a large casserole dish.
In a Vita-Mix or hearty blender, place 2 cups of marinara sauce and the chopped stalks of the broccoli. Blend on high until the stalks have been pureed. Pour the sauce over the pasta mixture and mix it until all the pasta is coated.
Grate 1 oz. of Parmesan cheese on top of the casserole and sprinkle with fresh rosemary leaves chopped finely.
Heat at 350 degrees for 25 minutes. Serve warm as a main dish for dinner.

Serving Size: Makes approximately 8 1-cup servings

Number of Servings: 8

Recipe submitted by SparkPeople user ALEXSTUART.

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