Healthy chicken vegetable casserole
Indulge in a nutritious and delicious Healthy Chicken Vegetable Casserole that's brimming with tender chicken breasts, fresh broccoli, zucchini, and vibrant peppers. Complemented by a creamy parmesan and Monterey cheese sauce, gluten-free pasta, and a touch of white pepper, this satisfying comfort meal is perfect for a wholesome family dinner. Easy to prepare and packed with flavor, it's the ideal way to enjoy a hearty and healthy casserole.
- 30 May 2024
- Cook time 55 min
- Prep time 15 min
- 6 Servings
- 13 Ingredients
Healthy Chicken Vegetable Casserole is a flavorful and nutritious dish that's perfect for those seeking a balanced meal. This recipe combines tender chicken, an assortment of fresh vegetables, and gluten-free pasta, all brought together with a creamy sauce and topped with melted cheese. It's easy to prepare and makes for a great family dinner or meal prep option.
Ingredients:
Instructions:
- In the same skillet, melt the butter over medium heat.
- Once melted, add the flour and whisk constantly for about a minute to form a roux.
- Slowly pour in the nonfat milk while continuing to whisk. Keep whisking until the mixture thickens to a smooth sauce consistency.
- Season the sauce with the white pepper and stir in the grated parmesan cheese until fully melted and combined.
- While the sauce is thickening, cook the gluten-free pasta according to the package instructions. Drain well.
- Steam the broccoli florets until tender, about 4-5 minutes.
- In a separate skillet, lightly sauté the zucchini and diced peppers until they begin to soften, about 4-5 minutes.
- Lightly spray a large casserole dish with the cooking spray oil.
- Add the cooked pasta, chicken, steamed broccoli, sautéed zucchini, and peppers into the casserole dish. Pour the cheese sauce over the mixture and gently stir to combine everything evenly.
Tips:
- Prepping Ingredients: Chop the vegetables in advance to save time during cooking. You can also use pre-cooked chicken to cut down on preparation time.
- Cooking the Pasta: Cook the gluten-free pasta just until al dente, as it will continue to cook in the casserole and absorb flavors from the sauce.
- Making the Sauce: Stir continuously while adding flour to the butter to prevent lumps from forming. Additionally, slowly whisk in the milk to ensure a smooth and creamy sauce.
- Vegetable Texture: If you prefer your vegetables with a bit of bite, add them closer to the end of the cooking process. If you like them softer, add them earlier.
- Cheese Grating: For better melting and flavor, grate your own cheese instead of using pre-shredded cheese, which often contains anti-caking agents.
There you have it – a scrumptious Healthy Chicken Vegetable Casserole that's both satisfying and nutritious. This dish is perfect for a hearty family meal or as a make-ahead option for busy weeknights. Enjoy the medley of flavors and the nutritional benefits that come with every bite. Happy cooking!
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 400kcal | 16% |
| Protein | |
| Protein 33g | 23% |
| Carbohydrates | |
| Carbohydrates 27g | 8% |
| Fiber 2.16g | 6% |
| Sugar 6g | 6% |
| Fat | |
| Fat 22g | 26% |
| Saturated 10g | 32% |
| Cholesterol 110mg | - |
| Vitamins | |
| Vitamin A 180ug | 20% |
| Choline 100mg | 18% |
| Vitamin B1 0.21mg | 18% |
| Vitamin B2 0.46mg | 36% |
| Vitamin B3 9mg | 56% |
| Vitamin B6 1.01mg | 59% |
| Vitamin B9 50ug | 12% |
| Vitamin B12 0.92ug | 38% |
| Vitamin C 70mg | 81% |
| Vitamin E 1.00mg | 7% |
| Vitamin K 33ug | 26% |
| Minerals | |
| Calcium, Ca 400mg | 31% |
| Copper, Cu 0.13mg | 0% |
| Iron, Fe 1.20mg | 11% |
| Magnesium, Mg 66mg | 15% |
| Phosphorus, P 490mg | 39% |
| Potassium, K 700mg | 21% |
| Selenium, Se 30ug | 56% |
| Sodium, Na 480mg | 32% |
| Zinc, Zn 2.54mg | 23% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
More recipes
Turkey, cheddar and mustard sandwich
Made with whole-wheat bread, flavorful mustard, savory turkey ham, crisp lettuce, and creamy cheddar cheese, it's the perfect quick and satisfying meal.
10 Apr 2024Chocolate walnut brownies
Perfectly sweet and irresistibly delicious, they’ll be your go-to treat for any occasion.
01 May 2024Vanilla banana protein shake
Ready in just minutes, it's your go-to choice for a tasty, high-protein treat.
10 May 2024Buttermilk and ricotta flatcakes
Enjoy them topped with your favorite fruits, syrups, or even a dollop of whipped cream for an indulgent morning meal.
02 May 2024Gluten-free banana cake
Perfectly sweetened with brown sugar and topped with a light sour cream and almond crunch.
30 Apr 2024Bacon-wrapped cheddar-stuffed inside-out burger
A quick and flavor-packed meal that’s perfect for any burger lover.
02 Jun 2024Potato and bacon casserole with rosemary and black pepper
Ideal for family dinners or casual gatherings.
02 Jun 2024Sweet & sour chickpeas with broccoli
It's a nutritious and flavorful option ready in minutes.
14 Mar 2024Mama's delicious broiled tomato sandwich with olive oil, mayonnaise and parmesan cheese
A simple, yet irresistible treat for any meal.
19 May 2024Protein power smoothie
Boost your energy with this Protein Power Smoothie! Packed with orange juice, mango, banana, strawberries, and a scoop of whey protein powder, it’s a delicious and nutritious way to fuel your day.
06 Jun 2024Orange strawberry banana protein smoothie
Revitalize your day with this delicious Orange Strawberry Banana Protein Smoothie! Packed with fresh fruits, creamy Greek yogurt, and a boost of whey protein, it's the perfect healthy treat to energize your morning or refuel post-workout.
18 May 2024Chocolate coconut oil bombs with honey and salt
Indulge in delicious and healthy chocolate coconut oil bombs! Made with rich cocoa powder, sweet honey, and a pinch of salt, these easy-to-make treats are the perfect guilt-free snack.
11 May 2024Fresh asparagus soup
Vegan and gluten-free, it’s a delicious way to enjoy seasonal produce in just 30 minutes.
01 Jun 2024