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.
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.
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 per serving
6 ServingsCalories 400kcal
Protein 33g
Carbohydrates 27g
Fiber 2.16g
Sugar 6g
Fat 22g
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