Healthy Chicken Broccoli Pasta Casserole
1 h
|
intermediate
Recipe by Eunice
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 25 min | 35 min | 1 h |
Introduction
This healthy chicken broccoli pasta casserole is creamy, cozy, and cheesy, without feeling heavy or weighed down.
Lean chicken, whole wheat or chickpea pasta, and lots of fresh broccoli make it a complete one-pan dinner.
A lightened-up yogurt sauce and a golden breadcrumb-Parmesan topping give you all the classic comfort, with better-for-you ingredients.
Ingredients (6 servings)
Ingredients for the Chicken
Ingredients for the Casserole
Ingredients for the Topping
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How to Make Healthy Chicken Broccoli Pasta Casserole
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Prep the oven, pan, and basic ingredients
Preheat your oven to 375°F and lightly grease a 9x13-inch baking dish with cooking spray or a little olive oil.
Bring a large pot of salted water to a boil for the pasta and broccoli, and keep it covered while you prep.
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Season and cook the chicken
Cut the chicken breasts into small bite-size pieces so they cook quickly and stay tender in the casserole.
In a bowl, toss the chicken with 1 teaspoon olive oil, ½ teaspoon sea salt, black pepper, garlic powder, onion powder, and bouillon powder.
Heat a large skillet over medium-high heat and add a light drizzle of oil if the pan seems dry.
Cook the seasoned chicken in a single layer for 6 to 8 minutes, stirring a few times, until cooked through and lightly browned.
Transfer the cooked chicken to a plate and set it aside while you prepare the pasta and sauce.
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Cook the pasta and broccoli
Add the rotini to the boiling salted water and cook until just shy of al dente, usually 1 to 2 minutes less than package time.
During the last 2 minutes of pasta cooking, add the broccoli florets to the same pot so they blanch and turn bright green.
Drain the pasta and broccoli together, then spread them in the prepared baking dish to cool slightly while you make the sauce.
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Sauté aromatics and make the roux
In the same skillet used for the chicken, heat 1 tablespoon olive oil over medium heat.
Add the diced onion and cook for 3 to 4 minutes, stirring often, until softened and lightly translucent.
Stir in the minced garlic and cook for 30 seconds, just until fragrant, so it does not burn.
Sprinkle the flour over the onions and garlic and stir constantly for 1 to 2 minutes to form a light roux.
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Build the light creamy sauce
Slowly whisk in the chicken broth, a little at a time, until the mixture is smooth and no flour lumps remain.
Add the skim milk, Dijon mustard, Italian seasoning, smoked paprika, salt, black pepper, and bouillon powder, whisking to combine.
Simmer the sauce over medium heat for 3 to 5 minutes, stirring often, until slightly thickened and creamy.
Reduce the heat to low and let the sauce cool for 1 to 2 minutes so it is hot but not bubbling.
In a small bowl, whisk the Greek yogurt to loosen it, then slowly stir in a few spoonfuls of the warm sauce to temper it.
Whisk the tempered yogurt back into the skillet, then stir in the mozzarella and Parmesan until melted and smooth.
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Combine chicken, pasta, broccoli, and sauce
Add the cooked chicken to the baking dish with the pasta and broccoli, then gently toss to distribute everything evenly.
Pour the warm sauce over the mixture and stir until every piece of pasta and broccoli is nicely coated.
Spread the casserole into an even layer in the baking dish so it bakes uniformly.
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Mix the crunchy topping
In a small bowl, combine the breadcrumbs, grated Parmesan, and ½ teaspoon olive oil, using your fingers or a fork to moisten the crumbs.
Sprinkle the breadcrumb mixture evenly over the top of the casserole, covering the surface as much as possible.
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Bake the casserole
Bake the casserole at 375°F for 18 to 22 minutes, until the sauce is bubbling around the edges and the top is golden.
If you want extra color, broil for 1 to 2 minutes at the end, watching closely so the topping does not burn.
Let the casserole rest for 5 to 10 minutes before serving so it can set and slice more neatly.
Substitutions
- Use chickpea pasta instead of whole wheat pasta
- Chickpea pasta boosts the protein and fiber even more and keeps the casserole higher in protein with a similar bite and shape.
- Swap Greek yogurt with low-fat cottage cheese
- Blended low-fat cottage cheese gives a very creamy, high-protein sauce with a mild flavor and slightly richer, cheesecake-like tang.
- Replace breadcrumbs with crushed whole-grain crackers
- Lightly crushed whole-grain crackers add a fun, craggy crunch and a toasty flavor while keeping the topping whole-grain focused.
Tips
- Cook pasta just shy of al dente
- Under-cook the pasta by about 1 to 2 minutes because it will keep softening in the oven and you want it pleasantly firm, not mushy.
- Cut broccoli into small, even florets
- Keep the florets bite-size and similar in size so they cook through quickly in the short blanch time and stay crisp-tender, not soggy.
- Temper the Greek yogurt carefully
- Always whisk some warm sauce into the yogurt before adding it back so the dairy warms slowly and does not separate or look grainy.
- Let the casserole rest before serving
- A short rest helps the sauce thicken slightly and cling to the pasta, which gives cleaner scoops and better flavor in every bite.
- Use a hot skillet for the chicken
- Start with a well-heated skillet so the chicken browns instead of steams, which adds savory flavor without any extra fat or sauce.
- Shred cheese from a block
- Pre-shredded cheese often contains anti-caking starches, so shredding your own melts more smoothly into the sauce and tastes fresher.
Nutrition Facts *
| Energy | 371 | kcal |
|---|---|---|
| Protein | 30 | g |
| Total Fat | 11 | g |
| Carbohydrates | 42 | g |
| Dietary Fiber | 6 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- How can I keep the sauce from curdling or looking grainy?
- Make sure the sauce is hot but not boiling before you add the yogurt, then temper the yogurt with a little warm sauce first. Do not boil the sauce after the yogurt goes in, and keep the heat on low while the cheese melts.
- What if my casserole looks too dry after baking?
- If it seems dry, gently stir in a splash of hot chicken broth or warm milk right after baking, then cover with foil. Let it rest 5 to 10 minutes, and the sauce should loosen and become creamy again.
- Can I use pre-cooked or rotisserie chicken?
- Yes, use about 2 ½ to 3 cups of chopped cooked chicken and skip the raw chicken cooking step. Add the seasonings directly to the sauce or sprinkle over the chicken so you still get that flavorful taste.
- Can I make this casserole ahead of time?
- You can assemble the casserole up to one day ahead, cover tightly, and refrigerate without the breadcrumb topping. When ready to bake, add the topping and bake covered for 15 minutes, then uncover and bake until hot and bubbly.
- Does this casserole freeze well?
- The casserole freezes best before baking, tightly wrapped, for up to 2 months, though the pasta will soften slightly. Thaw overnight in the fridge, then bake covered until hot in the center, adding a bit of broth if it seems thick.
- How do I reheat leftovers without drying them out?
- Reheat covered in a 300°F oven with a splash of broth or milk until warmed through, usually 20 to 25 minutes. For single portions, microwave gently at 50 to 60 percent power, stirring once, to keep the sauce creamy.
Serving Suggestions
This hearty casserole makes a complete dinner on its own, but a simple green salad or citrusy fruit salad adds fresh contrast.
For a fun twist, fold in a spoonful of sun-dried tomatoes or roasted red peppers before baking for extra color and bright flavor pops.
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