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Broccoli & Chicken Casserole

Try this inexpensive and fresh version of a chicken & broccoli casserole. No need for processed soups or sauces! Use any combination of in-season, fresh vegetables equaling 4-5 cups.
Serves: 6
Prep Time: 30 min
Cook Time: 45 min

Ingredients

3 cups cooked chicken, chopped
2 tbsp butter
2 tbsp whole wheat flour
1 1/4 cups 2% milk
1/8 tsp white pepper, ground
2 tbsp basil, fresh, minced
or
1 tsp basil, dried
3 tbsp Parmesan cheese, shredded
1/2 lb whole wheat egg white noodles, dry
2 cups broccoli, florets and stems, chopped
1 cup yellow peppers, diced
1 1/2 cups zucchini, sliced
1 1/2 cups cheddar cheese, shredded
1/2 tsp sweet paprika

Food Safety

Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.

Steps

  1. Cut cooked chicken into bite size pieces. Set aside.

  2. Prepare the white sauce by melting the butter in a small saucepan over medium heat. Once the butter bubbles up and foams, add flour and whisk for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir with a whisk and cook until it starts to boil. Reduce heat and simmer for 10 minutes while sauce thickens. Stir intermittently. Add white pepper, fresh minced basil and parmesan cheese to the sauce. Turn off heat and set aside.

  3. Cook pasta according to package directions. While pasta is cooking, preheat oven to 350°F (175°C). During the last few minutes of the pasta cooking, add the chopped chicken, broccoli, diced yellow pepper and sliced zucchini to the water. Allow to simmer for two minutes until vegetables are tender crisp. Drain and add to a large bowl.

  4. Stir white sauce into pasta mixture. Spray the bottom and sides of a 9 X 13–inch oven-proof casserole dish with non-stick cooking spray. Pour the pasta mixture into the baking dish and spread out evenly. Sprinkle with the shredded cheese. Sprinkle top with paprika.

  5. Heat broiler to high. Place pasta on middle shelf. Broil for 10 minutes or until the casserole is heated through and cheese has melted and lightly browned. Alternately, bake for 30 minutes in a 350°F (175°C) oven.

Nutrition Info

Per 250 g serving Amount
Calories400
Protein35 g
Fat15 g
Saturated Fat9 g
Carbohydrate30 g
Fibre4 g
Sugar5 g
Cholesterol95 mg
Sodium300 mg
Per 250 g serving % Daily Value
Potassium16
Calcium30
Iron15
Vitamin A20
Vitamin C120
Vitamin B633
Vitamin B1234
Folate14
Zinc22