Thursday, December 22, 2011

Baked Chicken Cheddar Casserole

This casserole is comfort food at its best...for about half of the calories and fat!  A cheddar mixture is poured over pasta, garlic herb chicken, and mixed vegetables for a wonderful meal!  Try this instead of Macaroni and Cheese!  The chicken adds protein and the vegetables bulk up the meal (sans extra calories) and provide fiber, and vitamins, and minerals.

 Dinner is ready in a snap and you get everything you need for a balanced meal!  Start with a salad instead of going back fora second helping.

Baked Chicken Cheddar Casserole
Serves 10

1 pound of whole wheat pasta*
1 1/2 pounds of chicken
1 Tbsp dried basil
1 tsp garlic powder
1 onion, diced
3 stalks of celery, diced
3 carrots, sliced
1/2 cup of frozen peas
1/2 cup frozen corn
2 Tbsp flour
1 Tbsp Smart Balance light
3/4 cup shredded Cabot extra sharp cheese
1 cup of skim milk
1/2 cup reduced sodium chicken broth
pepper, to taste
1/4 cup breadcrumbs

Step 1: Preheat the oven to 350 degrees.  Cut the chicken so it is about 1/2 inch thick.  Sprinkle the basil, garlic powder, and pepper over the chicken and bake for 30 minutes or until the center is no longer pink.

Step 2: Cook the pasta as directed, drain and set aside.

Step 3: Melt the smart balance in a saucepan, add the flour and stir.  Add the broth and milk and bring to a boil.  Add the cheese and stir until completely melted.  Add pepper to taste.

Step 4: Spray a 9x13 or 2 8x8 baking pan with cooking spray.  Combine the chicken, pasta, and vegetables in the dish.  Pour the sauce over the top and top with breadcrumbs.  Bake for 20 minutes or until the top starts to brown.

 *I recommend penne or medium shells

Nutrition Facts: 1 cup
450 calories, 51 g protein, 31 g carbohydrates, 15 g fat, 5 g fiber, 450 mg sodiumi

1 comment:

  1. This sounds delish! The perfect choice for when "holiday" food has gotten old.

    And on behalf of the more than 1200 farm families who own Cabot, thanks so much for the shout out!

    ~Regan Jones, RD
    for Cabot Creamery