Need a healthy recipe for dinner tonight? Try this!
Healthy Chicken Vegetable Casserole
Ingredients
12 oz cooked chicken breasts, diced
2 T all purpose flour
2 T butter, unsalted
10 oz skim milk
1 pinch white pepper
1 t Italian seasoning
1 T Parmesan cheese, grated
7 oz Penne pasta, whole wheat
2 yellow or orange bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped
1/3 c Monterrey jack cheeseNonstick cooking spray
Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 320.0
Total Fat: 8.8 g
Cholesterol: 51.7 mg
Sodium: 175.0 mg
Total Carbs: 36.0 g
Dietary Fiber: 8.8 g
Protein: 27.9 g
Directions
Place butter in a small pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute. Add milk to the mixture and continue to stir until it starts to bubble. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning and Parmesan cheese to the sauce. Stir. Cook pasta according to package and during the last minute add the chopped broccoli to the water. Allow to simmer for one minute.
Drain the pasta and broccoli. Spray a 9 x 13 oven-proof casserole dish with nonstick cooking spray.
Combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
Bake for 20 minutes at 350 degrees; remove foil and continue to bake until cheese is melted.
Modified Information from Sparkpeople.com
Posted by DavidBuzo 
