Chicken and Vegetable Casserole

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4.5 of 5 (2)

Nutritional Info

Servings Per Recipe: 8
Amount Per Serving
Calories: 188.1

Total Fat: 7.9 g
Cholesterol: 50.3 mg
Sodium: 478.2 mg
Total Carbs: 15.2 g
Dietary Fiber: 2.0 g
Protein: 14.7 g

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

Introduction

This is my take on a Spark Recipe. I adjusted, replaced and omitted some of the ingredients to make it less calorie dense. This is my take on a Spark Recipe. I adjusted, replaced and omitted some of the ingredients to make it less calorie dense.

Minutes to Prepare: 15

Minutes to Cook: 40

Number of Servings: 8

Ingredients

369 grams Chicken Thigh (diced)

1 tbsp Butter, salted

1 tbsp Flora Light Magerine

1 cup Milk, nonfat (skim milk)

1.5 1tsp Canola Oil

1.5 tbsp Parmesan Cheese, grated

174 grams Zucchini (chopped)

1 cup Great Value Penne Pasta - Whole Wheat

26 grams Flour, white

1.5 cup Bell peppers (Green, Red, Yellow, Orange) (chopped)

2 cup Broccoli raw (chopped)

1 tsp Salt

1 tsp Italian Season Mix, Dry (by AINTSKEERD)

1 dash Pepper, black

1 serving Pam - Olive Oil Spray 4 second spray (by DRENSHAW)

0.6 cup Colby and Monterey Jack Cheese shredded

Directions

Cook Penne Pasta per package directions (drain and set aside) Melt butter and margarine, add 2 tbsp flour (do not brown) Add milk, continue to mix on low heat until sauce thickens. Add chopped pepper, italian seasoning, parmesan cheese and salt. Continue simmering on low heat. In the meantime, brown chicken thighs in canola oil, then set aside. Bring 2 cups water to a boil, add broccoli and zucchini, allow to sit for 1 min, then drain. Mix veggies, chicken and pasta together.. season with salt and pepper to taste. Spray baking dish with cooking spray, layer veggie/pasta/chicken mixture on bottom, pour white sauce with peppers over top, finish with layering shredded cheese. Bake for 20 mins at 375 covered with foil, then uncover and bake for an additional 20 mins or until cheese browns. Serving Size: makes 8 2.5" pieces

Number of Servings: 8

Recipe submitted by SparkPeople user JETPET.