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.

  • 06 Mar 2025
  • Cook time 55 min
  • Prep time 15 min
  • 6 Servings
  • 13 Ingredients

Healthy chicken vegetable casserole

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:

2 tbsp olive oil
27g
18 oz chicken breasts
510g
2 tbsp butter
27g
2 tbsp all-purpose white wheat flour
16g
1.50 cups nonfat milk
370g
1/4 tsp white pepper
0.60g
1 cup grated parmesan cheese
100g
7 oz gluten-free pasta
200g
1.50 cups broccoli
140g
1 short spray cooking spray oil
0.30g
4 oz monterey cheese
110g
1 zucchini
200g
2 red peppers
370g

Instructions:

1. Preheat Oven: Preheat your oven to 375°F (190°C).
2. Prepare Chicken: In a large skillet, heat the olive oil over medium-high heat. Add the chicken pieces and cook until fully cooked and no longer pink in the center, approximately 6-8 minutes. Remove the chicken from the skillet and set aside.
3. Prepare Sauce:
- 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.
4. Cook Vegetables and Pasta:
- 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.
5. Assemble Casserole:
- 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.
6. Top with Cheese: Sprinkle the shredded Monterey Jack cheese evenly over the top of the casserole.
7. Bake: Place the casserole in the preheated oven and bake for 20-25 minutes or until the cheese on top is bubbly and golden brown.
8. Serve: Remove the casserole from the oven and let it sit for a few minutes before serving.

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 Size340 grams
Energy
Calories 400kcal20%
Protein
Protein 33g23%
Carbohydrates
Carbohydrates 27g8%
Fiber 2.16g6%
Sugar 6g6%
Fat
Fat 22g26%
Saturated 10g32%
Cholesterol 110mg-
Vitamins
Vitamin A 180ug20%
Choline 100mg18%
Vitamin B1 0.21mg18%
Vitamin B2 0.46mg36%
Vitamin B3 9mg56%
Vitamin B6 1.01mg59%
Vitamin B9 50ug12%
Vitamin B12 0.92ug38%
Vitamin C 70mg81%
Vitamin E 1.00mg7%
Vitamin K 33ug26%
Minerals
Calcium, Ca 400mg31%
Copper, Cu 0.13mg14%
Iron, Fe 1.20mg11%
Magnesium, Mg 66mg15%
Phosphorus, P 490mg39%
Potassium, K 700mg21%
Selenium, Se 30ug56%
Sodium, Na 480mg32%
Zinc, Zn 2.54mg23%
Water
Water 260g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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