Healthy Chicken Vegetable Casserole

Ingredients

• Olive oil

  Salad or cooking

  2 tbsp or 27g

• Chicken breast

  Broilers or fryers, meat only, raw

  18 oz or 510g

• Whole wheat pasta

  Dry

  6 oz or 170g

• Butter

  Unsalted

  2 tbsp or 28g

• Wheat flour

  White, all-purpose, unenriched

  2 tbsp or 16g

• Nonfat milk

  Fluid, with added vitamin a and vitamin d (fat free or skim)

  1 ½ cup or 368g

• Pepper

  Spices, black

  ¼ tsp or 0.5g

• Italian Seasoning

  Shoppers Value

  1 tsp or 4g

• Parmesan cheese

  Shredded

  1 cup or 80g

• Broccoli

  Raw

  1 ½ cup chopped or 137g

• Pam cooking spray

  Oil, original

  1 spray , about 1/3 second or 0.3g

• Monterey cheese

  Includes Pepper Jack

  4 oz or 113g

• Zucchini

  Summer squash, includes skin, raw

  1 medium or 196g

• Red bell pepper

  Sweet, raw

  2 medium or 238g

Directions

1. Heat olive oil in a pan over medium-high heat. Add chicken and cook for 12-15 minutes, or until cooked through and no longer pink. Set aside.
2. To prepare the white sauce, melt butter in a preheated small saucepan over medium heat. Add flour and stir for 1 minute, ensuring it does not brown. Gradually add milk, stirring until the mixture begins to bubble.
3. Reduce heat and simmer the sauce for 10 minutes. Stir in pepper, Italian seasoning, and Parmesan cheese.
4. Cook pasta according to package directions. In the last minute of cooking, add chopped broccoli to the boiling water. Simmer for one minute.
5. Drain the pasta and broccoli. Lightly coat a 9x13 inch casserole dish with nonstick cooking spray.
6. In a large bowl, combine pasta, broccoli, chicken, and chopped vegetables. Pour the sauce over the mixture and transfer to the prepared baking dish. Top with Monterey Jack cheese and cover with foil.
7. Bake in a preheated oven at 350°F for 20 minutes. Remove foil and bake until cheese is melted and bubbly. Serve and enjoy!

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