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 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 | 20% |
| 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 | 14% |
| 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 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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