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Healthy Chicken Vegetable Casserole

Try this inexpensive and fresh version of a chicken casserole - no need for processed soups or sauces!

Ingredients

12 oz cooked chicken breasts, diced (preferably organic cage free)
2 T all purpose unbleached flour (or use all purpose gluten free flour or coconut flour)
2 T butter, unsalted
10 oz milk (organic is better, raw milk better still and raw goat milk best of all)
1 pinch white pepper
1 t Italian seasoning
1 T parmesan cheese, grated
7 oz penne pasta, whole wheat or gluten free
2 yellow, orange or red bell peppers, chopped
1 zucchini, chopped
2 heads, approx. 12 ounces broccoli, chopped
1/3 c monterey jack cheese, shredded
Extra virgin olive oil for coating casserole dish

(As always, The Best Years in Life recommends choosing organic content and fresh content as much as possible for the healthiest recipe. Also, wash all fruits and vegetables before cutting or adding to the recipe.)

  

Directions:

1. 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. During the last minute of the pasta's cooking, add the chopped broccoli to the water. Allow to simmer for one minute.

2. Drain the pasta and broccoli. Lightly coat the bottom and sides of a 9 X 13 oven-proof casserole dish with olive oil.

3. 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 heavy duty aluminum foil - or better still do away with the foil and cook in a baking dish which has a cover (such as Corning Wear)

4. Bake for 20 minutes; remove foil or baking dish cover and continue to bake until cheese is melted.

Makes 6 servings

Per serving: 175.3 mg sodium, 36.1 g carbs, 8.8 g dietary fiber, 27.9 g protein

Original recipe source: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=736959

    

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