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Healthy one dish chicken alfredo bake

Quick & Healthy One Dish Chicken Alfredo Bake Recipe

Imagine a creamy, comforting embrace of tender chicken and perfectly al dente pasta, all bathed in a luscious sauce that whispers of garlic and Parmesan. The aroma alone evokes feelings of warmth and satisfaction, promising a culinary experience that tantalizes the taste buds with each savory bite. The slight golden-brown crust from the baking process adds a delightful textural contrast to the smooth, rich interior, creating a harmonious blend of flavors and sensations.
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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course Dinner, Main Dishes
Cuisine American
Servings 6 people
Calories 420 kcal

Equipment

  • 9x13-inch baking dish
  • Large Skillet or Dutch Oven
  • Measuring cups and spoons
  • Whisk
  • Cutting board
  • Chef's knife
  • Grater (for Parmesan and Pecorino Romano cheese)
  • Spatula or Spoon

Ingredients
  

  • 1.5 lbs boneless skinless chicken breasts, cut into 1-inch pieces
  • 1 lb whole wheat penne pasta
  • 4 cups broccoli florets
  • 4 cloves garlic minced
  • 1/4 cup all-purpose flour or gluten-free blend
  • 3 cups low-fat milk
  • 1 cup grated Parmesan cheese divided
  • 1/4 cup grated Pecorino Romano cheese
  • 2 tablespoons olive oil
  • 1 teaspoon dried Italian seasoning
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • Optional: Red pepper flakes for a touch of heat
  • Optional: Fresh parsley chopped, for garnish

Instructions
 

  • Step 1: Preheat Oven and Prepare Baking Dish: Preheat oven to 375F (190C). Lightly grease a 9x13 inch baking dish.
  • Step 2: Saut Chicken and Garlic: In a large skillet or Dutch oven, heat olive oil over medium heat. Add chicken pieces and cook until lightly browned on all sides. Add minced garlic and saut for about 1 minute, until fragrant. Do not fully cook the chicken at this stage.
  • Step 3: Create Alfredo Sauce: Sprinkle flour over the chicken and garlic mixture. Stir well to coat, cooking for another minute to remove the raw flour taste. Gradually whisk in low-fat milk, ensuring no lumps form. Bring to a simmer, stirring constantly.
  • Step 4: Add Pasta, Broccoli, and Cheese: Stir in the whole wheat penne pasta, broccoli florets, Italian seasoning, salt, and pepper. Bring the mixture back to a simmer, stirring occasionally to prevent sticking. Reduce heat to low, cover, and simmer for about 10 minutes, or until the pasta is partially cooked and has absorbed some of the sauce.
  • Step 5: Transfer to Baking Dish and Add Cheese: Pour the mixture into the prepared baking dish. Sprinkle cup of Parmesan cheese and Pecorino Romano cheese evenly over the top.
  • Step 6: Bake: Bake in the preheated oven for 25 minutes, or until the pasta is cooked through, the chicken is cooked completely, and the cheese is melted and lightly golden brown.
  • Step 7: Rest and Serve: Remove from the oven and let stand for 5 minutes before serving. Garnish with fresh parsley and red pepper flakes (if desired).
  • Optional Tips: For a creamier sauce, add 4 oz of cream cheese to the sauce while simmering. Substitute spinach for broccoli or add other vegetables like bell peppers. If you don't have Italian seasoning, use a mix of dried oregano, basil, rosemary, and thyme.

Notes

Variations

The “Healthy one dish chicken alfredo bake” readily lends itself to various adaptations, catering to diverse preferences and dietary considerations.
  • Ingredient Swaps:
    • Protein: Substitute chicken breast with shrimp, Italian sausage (turkey or chicken), or tofu for a vegetarian option. Adjust cooking time accordingly.
    • Pasta: Explore gluten-free pasta options, such as brown rice pasta or lentil pasta, for those with gluten sensitivities. Consider using different pasta shapes like rotini or farfalle for a change in texture.
    • Vegetables: Incorporate other vegetables like asparagus, bell peppers, mushrooms, or zucchini, depending on seasonal availability and personal preference.
    • Cheese: Experiment with different cheeses like Fontina, Gruyere, or mozzarella to alter the flavor profile.
  • Regional Twists:
    • Italian-Inspired: Add sun-dried tomatoes, fresh basil, or a drizzle of pesto after baking for an authentic Italian touch.
    • Mexican-Inspired: Incorporate black beans, corn, diced tomatoes, and a sprinkle of chili powder for a Southwestern flair. Top with a dollop of Greek yogurt instead of sour cream.
    • Mediterranean-Inspired: Add Kalamata olives, feta cheese, and a sprinkle of oregano for a Mediterranean twist.
  • Dietary Adjustments:
    • Dairy-Free: Substitute the milk with unsweetened almond milk or cashew milk and use nutritional yeast in place of Parmesan cheese.
    • Lower-Carb: Reduce the amount of pasta and increase the amount of vegetables or consider using zucchini noodles (zoodles) as a partial substitute.
    • Higher-Protein: Increase the amount of chicken or add cooked lentils or beans to boost the protein content.

Serving Suggestions

The “Healthy one dish chicken alfredo bake” is a versatile dish that can be enjoyed in various settings. It is ideally served as a main course for dinner, but it can also be served for lunch or as a potluck dish. Consider the following serving suggestions:
  • Serve with a crisp green salad with a light vinaigrette to balance the richness of the Alfredo.
  • Accompany the dish with garlic bread or crusty Italian bread for dipping into the sauce.
  • Garnish with fresh herbs, such as parsley, basil, or chives, for added flavor and visual appeal.
  • Serve with a glass of white wine, such as Pinot Grigio or Sauvignon Blanc, to complement the creamy sauce.

Storage Tips

Proper storage is essential for preserving the freshness and quality of the “Healthy one dish chicken alfredo bake.” Follow these guidelines for optimal results:
  • Refrigeration: Allow the baked Alfredo to cool completely before storing. Transfer it to an airtight container and refrigerate for up to 3-4 days.
  • Reheating: Reheat individual portions in the microwave or larger portions in the oven. When reheating in the oven, cover the dish with foil to prevent it from drying out. Add a splash of milk or broth to the sauce if needed to restore its creaminess.
  • Freezing: Freezing is not generally recommended, as the sauce may separate and the pasta texture may change. However, if freezing is necessary, allow the baked Alfredo to cool completely before portioning it into freezer-safe containers. Thaw overnight in the refrigerator before reheating.

Frequently Asked Questions

  • Question 1: Can I prepare this dish in advance?
    Yes, the dish can be assembled ahead of time and stored in the refrigerator for up to 24 hours before baking. Add the cheese just before baking.
  • Question 2: Can I use frozen vegetables instead of fresh?
    Yes, frozen vegetables can be used. Thaw them slightly before adding them to the skillet. Adjust cooking time accordingly.
  • Question 3: How can I prevent the pasta from becoming mushy?
    Avoid overcooking the pasta in the skillet. It should be slightly undercooked before transferring it to the baking dish. The pasta will continue to cook in the oven.
  • Question 4: Can I add a crispy topping?
    Yes, a breadcrumb topping can be added. Mix panko breadcrumbs with melted butter and Parmesan cheese, then sprinkle over the Alfredo before baking.
Keyword Chicken, Comfort Food, easy dinner, Family Dinner, family-friendly, healthy