Description
This Healthier Broccoli Chicken Casserole is a delicious and nutritious one-dish meal combining whole-wheat pasta, tender broccoli florets, sautéed mushrooms and onions, and shredded chicken all baked in a creamy cheese sauce. It offers a wholesome twist on classic comfort food by incorporating whole grains, plenty of veggies, and lean protein, making it perfect for family dinners or meal prepping.
Ingredients
Scale
Pasta and Vegetables
- 8 ounces whole-wheat rotini pasta
- 1 large head of broccoli, cut into florets (about 1 pound)
Sautéed Vegetables
- 2 tablespoons butter or olive oil
- 1 small white onion, thinly sliced
- 8 ounces baby bella (cremini) mushrooms, thinly sliced
- 4 cloves garlic, minced
Sauce
- 3 tablespoons flour
- 1 cup chicken or vegetable stock
- 1 1/2 cups milk
- 1 teaspoon Dijon mustard
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly-cracked black pepper
- 2 cups shredded sharp cheddar cheese, divided
Protein
- 2 cups diced or shredded cooked chicken
Instructions
- Cook the Pasta and Broccoli: Bring a large pot of salted water to a boil. Add the whole-wheat rotini pasta and cook until al dente according to package instructions. One minute before the pasta is done, add the broccoli florets to the boiling water to blanch them. Drain the pasta and broccoli together and set aside.
- Make the Mushroom Sauce: While the pasta cooks, heat butter or olive oil in a large skillet over medium heat. Add the thinly sliced onion and sauté until softened and translucent. Add the sliced mushrooms and cook until they release their moisture and start to brown. Stir in the minced garlic and cook for another minute until fragrant. Sprinkle the flour over the vegetables and stir well to coat. Gradually whisk in the chicken or vegetable stock and then the milk to avoid lumps. Add Dijon mustard, salt, and freshly cracked black pepper. Cook, stirring frequently, until the sauce thickens. Remove from heat and stir in 1 cup of shredded cheddar cheese until melted and smooth.
- Assemble and Bake: Preheat your oven to 350°F (175°C). In a large mixing bowl, combine the cooked pasta, blanched broccoli, mushroom cheese sauce, and the diced or shredded cooked chicken. Transfer this mixture to a baking dish and spread evenly. Bake uncovered for about 20 minutes to heat through. Remove from oven, sprinkle the remaining 1 cup of shredded cheddar cheese on top, and return to the oven for an additional 10-15 minutes or until the cheese is melted and bubbly. Garnish with freshly cracked black pepper and herbs if desired before serving.
Notes
- For a lower fat option, use olive oil instead of butter and low-fat milk.
- You can substitute cooked turkey or tofu for the chicken to vary the protein.
- To save time, use pre-cut broccoli florets and pre-cooked chicken.
- Leftovers keep well refrigerated for up to 3 days and reheat nicely in the oven or microwave.
- Adding a pinch of nutmeg to the mushroom sauce enhances the flavor depth.
