Chicken broccoli casserole

Recipe Information

Ingredients

• 3/4 pound chicken breasts, cooked and diced

• 2 tablespoons all-purpose flour

• 2 tablespoons unsalted butter

• 1 1/4 cup skim milk

• 1 pinch white pepper

• 1 teaspoon Italian seasoning

• 1 tablespoon grated Parmesan cheese

• 7 ounces whole wheat penne pasta

• 2 yellow or orange bell peppers, chopped

• 1 zucchini, chopped

• 2 heads of broccoli, chopped

• 1/3 cup Monterey jack cheese

• Cooking spray

Directions

• Preheat an oven to 350 degrees F.

• Melt the butter in a small pan over medium heat. When the butter starts to foam, add the flour and stir for about 1 minute. Avoid letting the mixture turn brown.

• Slowly stir in the milk and continue stirring until the mixture starts to bubble. Reduce the heat and simmer 10 minutes.

• Add the white pepper, Italian seasoning, and Parmesan cheese and stir until well mixed. Remove the sauce from heat.

• Cook the penne pasta until tender. Before it is done cooking, add the chopped broccoli and let it simmer with the pasta for an additional minute. Strain.

• Combine the pasta and broccoli with the cooked chicken, bell peppers, and zucchini in a large mixing bowl. Mix in the sauce and stir well.

• Coat a casserole dish with the cooking spray and pour the ingredients into the casserole dish. Sprinkle the Monterey jack cheese on top and cover the dish with aluminum foil.

• Bake for 20 minutes. Remove the foil and keep in the oven until the cheese has completely melted and slightly browned.

Nutrition (per serving)

• Calories: 321 cal

• Total fat: 9g

• Saturated fat: 4g

• Monounsaturated fat: 2g

• Cholesterol: 52mg

• Sodium: 175mg

• Potassium: 1,093mg

• Carbohydrate: 36g

• Fiber: 9g

• Protein: 28g