Healthy Chicken Vegetable Casserole
1 serving of healthy chicken vegetable casserole contains 492 Calories. The macronutrient breakdown is 31% carbs, 39% fat, and 30% protein. This is a good source of protein (67% of your Daily Value), potassium (17% of your Daily Value), and calcium (40% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 55 minutes
Ingredients
Directions
- Heat oil in a pan over medium-high heat. Add chicken and cook for 12-15 miinutes, or until cooked through and no longer pink; set aside.
- Prepare the white sauce by placing the butter in a small sauce pot that has been preheated over medium heat. Once the butter foams, add flour and stir for 1 minute; try not to let the mixture turn brown. Add milk to the mixture and continue to stir until it starts to bubble.
- Reduce heat and simmer for 10 minutes. Add pepper, Italian seasoning, and parmesan cheese to the sauce. Stir to combine.
- Cook pasta according to package directions. While pasta is cooking, preheat oven to 350 degrees F. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.
- Drain the pasta and broccoli. Spritz the bottom and sides of a 9x13 inch casserole dish with nonstick cooking spray.
- In a large bowl, combine the pasta and broccoli with the chicken and chopped vegetables; cover with the sauce. Place in the baking dish. Sprinkle with the Monterey jack cheese and cover with foil.
- Bake for 20 minutes; remove foil and continue to bake until cheese is melted and bubbly. Enjoy!
Nutrition Facts
For 1 serving of healthy chicken vegetable casserole (345g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 492 | |
| Fats | 22g | 28% |
| Saturated fats | 10g | 49% |
| Trans fats | 0.3g | |
| Cholesterol | 105mg | 35% |
| Sodium | 493mg | 21% |
| Carbs | 39g | 14% |
| Net carbs | 37g | |
| Fiber | 2g | 6% |
| Sugar | 4g | |
| Protein | 37g | |
| Calcium | 400mg | 40% |
| Iron | 2mg | 30% |
| Potassium | 789mg | 17% |
| Vitamin D | 1μg | 6% |
| Vitamins and Minerals | ||
| Alpha carotene | 6μg | |
| Beta carotene | 230μg | |
| Caffeine | 0mg | |
| Choline | 93mg | 17% |
| Copper | 0.3mg | 31% |
| Fluoride | 2μg | |
| Folate (B9) | 73μg | 18% |
| Lycopene | 0μg | |
| Magnesium | 107mg | 26% |
| Manganese | 1mg | 53% |
| Niacin | 11mg | 68% |
| Pantothenic acid | 2mg | 44% |
| Phosphorus | 563mg | 80% |
| Retinol | 154μg | |
| Riboflavin (B2) | 0.5mg | 37% |
| Selenium | 56μg | 101% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 26% |
| Vitamin A IU | 903IU | |
| Vitamin A | 173μg | 19% |
| Vitamin B12 | 1μg | 37% |
| Vitamin B6 | 1mg | 77% |
| Vitamin C | 140mg | 155% |
| Vitamin D IU | 40IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 1μg | |
| Vitamin E | 2mg | 11% |
| Vitamin K | 29μg | 24% |
| Zinc | 3mg | 29% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0g | |
| Glucose | 0.4g | |
| Fructose | 1g | |
| Lactose | 3g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 10g | 49% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0.3g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 2g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.3g | |
| Glutamic acid | 8g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 3g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 3g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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