Easy Healthy Chicken Broccoli Pasta Casserole Recipe
This baked pasta dish combines tender chicken, vibrant broccoli florets, and a creamy sauce, all nestled between layers of perfectly cooked pasta. A comforting and nutritious meal, it offers a balanced blend of protein, vegetables, and carbohydrates in every bite.
Equipment
- 9x13-inch baking dish
- Large pot for boiling pasta
- Steamer basket or saucepan for broccoli
- Large Mixing Bowl
- Saucepan for cheese sauce
- Whisk
- Measuring cups and spoons
- Knife and Cutting Board
Ingredients
- 1 pound boneless skinless chicken breasts, cooked and diced
- 1 pound broccoli florets fresh or frozen
- 1 pound whole-wheat pasta such as penne or rotini
- 2 cups low-fat milk
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 cup reduced-fat shredded cheddar cheese divided
- 1/2 cup grated Parmesan cheese
- 2 tablespoons breadcrumbs optional, for topping
Instructions
- Step 1: Preheat Oven and Prepare Baking Dish: Preheat the oven to 375F (190C). Lightly grease a 9x13 inch baking dish with cooking spray. This helps prevent the casserole from sticking.
- Step 2: Cook Pasta: Cook pasta according to package directions until al dente. Drain well and set aside. Avoid overcooking the pasta, as it will continue to cook in the oven.
- Step 3: Steam or Blanch Broccoli: Steam broccoli florets until tender-crisp, about 5-7 minutes. Alternatively, blanch broccoli in boiling water for 2-3 minutes, then immediately transfer to an ice bath to stop the cooking process. Drain well.
- Step 4: Prepare Cheese Sauce: In a saucepan, whisk together low-fat milk and flour until smooth. Cook over medium heat, stirring constantly, until the sauce thickens. This usually takes about 5-7 minutes.
- Step 5: Season and Combine: Remove the saucepan from the heat. Stir in salt, pepper, and garlic powder. Add 3/4 cup of the shredded cheddar cheese and the Parmesan cheese, stirring until melted and smooth.
- Step 6: Assemble Casserole: In a large bowl, combine the cooked pasta, diced chicken, steamed broccoli, and cheese sauce. Mix well to ensure all ingredients are evenly coated.
- Step 7: Transfer to Baking Dish: Pour the mixture into the prepared baking dish and spread evenly. Sprinkle the remaining 1/4 cup of cheddar cheese and breadcrumbs (if using) over the top.
- Step 8: Bake Casserole: Bake in the preheated oven for 20-25 minutes, or until the cheese is melted and bubbly and the casserole is heated through. Let stand for 5-10 minutes before serving.
- Optional Tips:
- - For a creamier sauce, use a combination of low-fat milk and a small amount of cream cheese.
- - Add a pinch of red pepper flakes to the sauce for a hint of spice.
- - Substitute other vegetables, such as cauliflower, carrots, or peas, for the broccoli.
Notes
Variations
The Healthy chicken and broccoli pasta casserole lends itself well to various adaptations, catering to diverse tastes, dietary requirements, and regional preferences. These adjustments can enhance the dish while retaining its core health benefits.
- Ingredient Swaps:
- Replace chicken with turkey, shrimp, or tofu for a different protein source.
- Substitute broccoli with cauliflower, asparagus, or a mix of vegetables for a change in flavor and texture.
- Use gluten-free pasta for individuals with gluten sensitivities.
- Explore different cheeses such as Gruyere, Monterey Jack, or a blend of Italian cheeses to modify the flavor profile.
- Regional Twists:
- Incorporate Italian herbs like basil, oregano, and rosemary for an Italian-inspired flavor.
- Add a hint of spice with red pepper flakes or a dash of chili powder for a Southwestern kick.
- Use a cream sauce with a hint of nutmeg for an alfredo twist.
- Dietary Adjustments:
- For a dairy-free version, substitute low-fat milk with almond milk or cashew milk, and use dairy-free cheese alternatives.
- To reduce sodium, use low-sodium broth and limit added salt.
- To increase the fiber content, add more vegetables like spinach, mushrooms, or bell peppers.
Serving Suggestions
The Healthy chicken and broccoli pasta casserole can be served as a main course for lunch or dinner. Its versatility makes it suitable for family meals, potlucks, or casual gatherings. It pairs well with a side salad and crusty bread. Consider serving with a simple green salad dressed with vinaigrette to complement the richness of the casserole. A side of garlic bread can also be a good accompaniment. For a lighter meal, serve a smaller portion with a side of steamed green beans or asparagus.
Storage Tips
To preserve the freshness of the Healthy chicken and broccoli pasta casserole, allow it to cool completely before storing. Transfer the casserole to an airtight container and refrigerate. It can be stored in the refrigerator for up to 3-4 days. For longer storage, the casserole can be frozen. Wrap it tightly in plastic wrap, then foil, or place it in a freezer-safe container. It can be stored in the freezer for up to 2-3 months. When ready to serve, thaw the casserole in the refrigerator overnight, then reheat in the oven at 350F (175C) until heated through. Ensure the internal temperature reaches 165F (74C) before serving.
Frequently Asked Questions
- Question 1: Can this recipe be made ahead of time?
The casserole can be assembled ahead of time and stored in the refrigerator for up to 24 hours before baking. Add a few extra minutes to the baking time if baking directly from the refrigerator. - Question 2: Is it possible to use frozen broccoli in this recipe?
Yes, frozen broccoli florets can be used. Thaw the broccoli slightly before adding it to the casserole, or increase the steaming time to ensure it is tender-crisp. - Question 3: Can this casserole be made without cheese?
Yes, the cheese can be omitted or replaced with a dairy-free cheese alternative. Adjust the seasoning to compensate for the lack of flavor from the cheese. - Question 4: How can this recipe be made spicier?
Add a pinch of red pepper flakes to the sauce or use a spicy cheese blend to increase the heat level.