Healthy Chicken Vegetable Casserole

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Healthy Chicken Vegetable Casserole

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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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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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  • Very Good
    195 of 197 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!
    147 of 149 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
    128 of 132 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!
    118 of 119 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
    91 of 105 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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