Light and Healthy Chicken, Broccoli, and Pasta Casserole

I've spent a lot of time in the kitchen lately, but sadly I have very little to show for it.  You know who I'm blaming?  The sun!  It just refuses to shine.  Rainy gloomy days.  Cloud coverage galore.  Can you believe the sun starts to set at 3:30 in the afternoon?  The nerve! Any pictures taken after 3:30 have shadows and the lighting is just terrible. Since normal people eat dinner after 3:30 you can understand how trying to get a picture of your dinner becomes an obstacle. 

I was tired of being thwarted by the sun, so today I started making dinner at noon and by 1:00 I was taking pictures.  Problem solved.  I'm so glad I was able to snap a decent picture of this casserole because it definitely deserves to be shared.

This is a light and healthy casserole but you would never know it.  It tastes very decadent and it's super creamy.  Pasta, shredded chicken, and broccoli tossed in a creamy garlicky cheese sauce with a crispy bread crumb topping.  It's delicious and totally family friendly.  My husband, who absolutely can't stand broccoli, ate two servings.  In fact the whole family wiped this casserole out.  There were no leftovers.

This is a great recipe to add to your light and healthy collection.  I think next time I'll make a double batch because this actually reheated very well and I would really love to have some leftovers.  

Chicken, Broccoli, and Pasta Casserole

Adapted from Skinnytaste

Serves 6, or less, depending

6 oz Ronzoni Smart Taste Pasta

2 tsp oil

4 cloves garlic, sliced thin

12 oz fresh broccoli florets, chopped

1 tbsp butter

1 medium shallot, minced

3 tbsp all purpose flour

1-3/4 cups fat free chicken broth

1 cup 1% milk

12 oz cooked shredded chicken breast

4 oz shredded reduced fat sharp cheddar

cooking spray

3 tbsp shredded parmesan cheese

2 tbsp seasoned breadcrumbs

Note: I used the breast meat from a rotissiere chicken  for this dish.   I also used 2% milk since that's what I had on hand

Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.
 

Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute. Add the broccoli and a little salt, saute and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.

 Preheat the oven to 375°. Lightly spray a 9 x 12 casserole dish with cooking spray.

In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat.

 Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes). Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the parmesan cheese; mix well until the cheese melts. Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.

Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20 - 25 minutes. Place the casserole under the broiler a few minutes to get the crumbs crisp and golden (careful not to burn).

 

 

Servings: 6 • Serving Size: 1/6th • Old Points: 6 pts • Points+: 8 pts
Calories: 313 • Fat: 9.9 g • Protein: 27.2 g • Carb: 31.2 g • Fiber: 4.4 g • Sugar: 2.6 g
Sodium: 256.7 mg (without salt)