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

• 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, white

  ¼ tsp, ground or 0.6g

• Italian Seasoning

  Shoppers Value

  1 tsp or 4g

• Parmesan cheese

  Grated

  1 cup or 100g

• Pasta

  Corn, dry

  7 oz or 198g

• 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

• Yellow peppers

  Sweet, raw

  2 pepper, large (3-3/4" long, 3" dia) or 372g

Directions

1. Heat oil in a pan over medium-high heat. Add chicken and cook for 12-15 miinutes, or until cooked through and no longer pink; set aside.
2. Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble.
3. Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning, and parmesan cheese to the sauce. Stir to combine.
4. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees F. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
5. Drain the pasta and broccoli. Spritz the bottom and sides of a 9x13 inch casserole dish with nonstick cooking spray.
6. In a large bowl, 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.
7. Bake for 20 minutes; remove foil and continue to bake until cheese is melted and bubbly. Enjoy!

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