Healthy chicken vegetable casserole
Healthy Chicken Vegetable Casserole features tender chicken, vibrant vegetables, and gluten-free pasta coated in a creamy cheese sauce, baked to perfection. This nutritious meal is ideal for family dinners or meal prep.
Cook time 55 min
Prep time 15 min
Ingredients:
2 tbsp olive oil18 oz chicken breasts
2 tbsp butter
2 tbsp all-purpose white wheat flour
1.50 cups nonfat milk
1/4 tsp white pepper
1 cup grated parmesan cheese
7 oz gluten-free pasta
1.50 cups broccoli
1 short spray cooking spray oil
4 oz monterey cheese
1 zucchini
2 red peppers
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.
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.
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!
Healthy chicken vegetable casserole FAQ:
Bake the Healthy Chicken Vegetable Casserole in a preheated oven at 375°F (190°C) for 20-25 minutes, or until the cheese on top is bubbly and golden brown.
The chicken is fully cooked when it is no longer pink in the center and reaches an internal temperature of 165°F (75°C). This usually takes about 6-8 minutes of cooking in the skillet.
Yes, you can substitute the gluten-free pasta with regular pasta if gluten is not a concern. Cooking times may vary, so adjust according to the package instructions.
Store leftover casserole in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until heated through.
Yes, you can use other vegetables such as spinach, carrots, or mushrooms based on your preference. Just ensure they are cut into similar sizes for even cooking.
Cooking 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.
Nutrition Facts
6 ServingsCalories 400kcal
Protein 33g
Carbohydrates 27g
Fiber 2.16g
Sugar 6g
Fat 22g
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