This Chicken Broccoli Casserole is a low-calorie delight with just 269 calories per serving and 21.3g of protein! It’s so light you can enjoy a second helping guilt-free. Use your favorite pasta to customize this healthy dish—protein-packed options like chickpea pasta work especially well!
INGREDIENTS
- 1 box (13 oz) rigatoni pasta (elbow, penne, or rotini work too)
- 2 cups broccoli florets
- 1 tbsp olive oil
- 2 boneless, skinless chicken breasts
- 1 yellow onion, minced
- 2 garlic cloves, minced
- 1 tbsp all-purpose flour
- 3 cups unsweetened almond milk (or 1% dairy milk)
- ½ cup grated sharp cheddar cheese
- ½ tsp salt
- ⅛ tsp pepper
- Olive oil spray
- 1 tsp chopped parsley (optional)
INSTRUCTIONS
- Cook Pasta and Broccoli:
- Cook pasta according to package instructions.
- Add broccoli to the boiling pasta water when the pasta is nearly done. Drain and set aside.
- Prepare Chicken and Onions:
- Heat a large pot over medium-low heat and add olive oil.
- Cook chicken breasts and onions, stirring onions occasionally, until chicken is cooked through (about 10 minutes). For faster cooking, quarter the chicken breasts before adding to the pot.
- Remove chicken and let it rest on a plate.
- Make the Sauce:
- Add garlic and flour to the pot with the onions. Stir continuously with a wooden spoon until a light brown paste forms (about 5 minutes).
- Gradually whisk in 1 cup of milk to remove lumps.
- Add the remaining milk and increase heat to medium-high. Stir frequently, scraping the bottom, until the sauce thickens and coats the spoon (about 10 minutes).
- Shred Chicken:
- While the sauce cooks, shred the chicken using two forks.
- Combine and Bake:
- Turn off the heat and add pasta, shredded chicken, half the cheese, salt, and pepper to the sauce. Stir until fully coated and the cheese melts.
- Transfer the mixture to a casserole dish, top with the remaining cheese, and lightly spray with olive oil.
- Broil for 2–5 minutes until the topping turns golden brown.
- Serve:
- Remove from the oven, sprinkle with parsley if desired, and serve hot.
NUTRITION (PER 1.5 CUPS)
- Calories: 269 kcal
- Carbohydrates: 29.9 g
- Protein: 21.3 g
- Fat: 7.2 g
- Saturated Fat: 2 g
- Cholesterol: 74 mg
- Sodium: 316 mg
- Potassium: 257 mg
- Fiber: 1.3 g
- Sugar: 1 g
- Calcium: 186 mg
- Iron: 2 mg
Enjoy a guilt-free, hearty casserole that’s perfect for weeknight dinners or meal prep! 😊
