I got this recipe off the SparkPeople recipe site and the original name is "Chef Meg's Healthy Chicken Vegetable Casserole." You can get to the original recipe here. I took the main idea and changed a few things, including the name (Dad's aversion to the word 'casserole' must have rubbed off on me). I think my changes made it a little less healthy (some salt, a bit more sauce, a bit more cheese), but I think it still qualifies as healthy, so I'm posting it here with a picture (aren't you impressed with my foresight? Usually I remember to take a picture when the last of it is actually being consumed).
BAKED CHICKEN VEGETABLE PASTA
10 oz. bowtie pasta, cooked al dente
1 1/2-2 c. cooked chicken, shredded or cut into pieces
2 heads broccoli, cut into small pieces and steamed until crisp-tender
Place all in a big bowl
1 medium onion, minced
3/4 cloves garlic, minced
1 red pepper, chopped
2 zucchini, chopped
Saute the onion, garlic and red pepper in 1 T. olive oil until the onions are translucent, then add the zucchini and cook until the peppers and zucchini are crisp-tender. Mix with pasta mixture in big bowl, stirring gently. Season with kosher salt (about 1-2 tsp.) and dump into 13 x 9 pan.
Sauce:
3 T. butter--melt in saucepan over medium
1/3 c. flour--add to butter and stir 1 min. until smooth & bubbly
2-4 T. low-fat cream cheese, softened--mix into butter mixture until smooth
2 c. milk--stir into mix and stir until thickened over medium heat (5-10 minutes)
Remove from heat and add:
1 tsp. italian seasoning
1/2 tsp. red pepper flakes
1/3 c. parmesean cheese
Pour sauce evenly over mixture in pan and with spoon gently work in. You don't have to mix it up totally, just prod it a little all over so the sauce can work its way down.
Top with 1 c. Monterey Jack cheese, cover and bake at 350 for 20-30 minutes. Uncover and cook 5 more minutes.
Yum!
5 comments:
Anne, this looks yummy and like something I could actually make! Thank you!
Yeah, sounds delicious and looks delicious! In fact it looks so good I'm very skeptical about the healthy part, that's a good thing though right?
It WAS delicious! We had it tonight. I added mushrooms just before I put it in the oven, and those were yummy too. Also, I had to add salt to the sauce. The red pepper flakes added just the right zing to it, but be careful you don't add too many or it can get pretty spicy. Overall it was a winner!
Looks good!
Okay, I made it and was really impressed with how good it was. Although I was also surprise how involved it was. I think I dirtied every pan I had and was also working on it all day. But even then, I will make it again. Travis went nuts over it!
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