Broccoli Chicken Pasta Casserole(Low-Fat)
A flavorful low-fat casserole combining tender chicken, broccoli, and pasta in a rich tomato sauce with herbs and Parmesan, perfect for a comforting family meal.
Ingredients
- 2 tsp. Crisco vegetable oil ⓘ
- 2/3 cup chopped onion ⓘ
- 2 large cloves garlic, minced ⓘ
- 1 lb. boneless, skinless chicken breast, cut into 1-inch pieces ⓘ
- 2 cans (14 1/2 oz. each) whole tomatoes, undrained and coarsely chopped ⓘ
- 1 (8 oz.) can tomato sauce ⓘ
- 1/4 cup ketchup ⓘ
- 1 1/4 tsp. dried basil leaves ⓘ
- 3/4 tsp. dried oregano leaves
- 1/4 tsp. salt ⓘ
- 10 oz. frozen broccoli cuts, thawed and well drained ⓘ
- 5 oz. uncooked small macaroni, cooked and well drained ⓘ
- 1/2 cup grated Parmesan cheese ⓘ
Instructions
- Preheat oven to 350°F (175°C).
- Heat Crisco vegetable oil in a large skillet over medium-high heat.
- Add chopped onion and minced garlic to the skillet.
- Cook and stir until tender.
- Add chicken pieces to the skillet.
- Cook and stir until chicken is no longer pink in the center.
- Stir in chopped tomatoes, tomato sauce, ketchup, dried basil leaves, dried oregano leaves, and salt.
- Bring the mixture to a boil.
- Reduce heat to low and simmer for 5 minutes, stirring occasionally.
- Combine cooked macaroni and thawed broccoli in a baking dish.
- Pour the chicken tomato mixture over the pasta and broccoli.
- Sprinkle with half of the grated Parmesan cheese.
- Bake in the preheated oven for about 20 minutes or until hot and bubbly.
- Sprinkle with remaining Parmesan cheese before serving.
Tips & Substitutions
For a lighter version, consider using grilled chicken or turkey instead of chicken breast. You can substitute whole tomatoes with diced tomatoes for a chunkier texture. If you prefer a creamier casserole, add a low-fat cream cheese or Greek yogurt mix. Fresh herbs can elevate the flavor, so feel free to use them instead of dried. This dish can be made ahead and frozen, just ensure to adjust the baking time accordingly.
Serving Suggestions
Serve this casserole with a fresh side salad or steamed vegetables for a balanced meal. It pairs beautifully with Breezy, Cheesy Chicken for those looking for a chicken-themed dinner. Additionally, consider offering whole grain bread or garlic bread on the side for a hearty complement.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 15-20 minutes or until heated through. You can also microwave individual portions, covering them to retain moisture, for about 2-3 minutes on high.
Nutrition & Diet Analysis (per serving)
Each serving of Broccoli Chicken Pasta Casserole(Low-Fat) contains roughly 463 calories, with 17g protein, 58g carbohydrates, and 18g fat. It is an excellent source of protein (34% of the Daily Value) and iron (25% of the Daily Value), and a good source of calcium and dietary fiber. Note that it is relatively high in sodium, at 2152mg per serving (94% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use different pasta in this casserole?
Absolutely! While small macaroni is traditional, feel free to experiment with other pasta shapes like penne or rotini. Just ensure the pasta is cooked al dente before mixing it with the other ingredients, as it will continue to cook in the oven.
Is this casserole suitable for freezing?
Yes, this casserole freezes well! To freeze, let it cool completely, then cover tightly with plastic wrap and aluminum foil. It can be stored in the freezer for up to 3 months. When ready to bake, thaw in the refrigerator overnight before reheating in the oven.
Can I add more vegetables to this dish?
Definitely! This recipe is quite versatile. Feel free to add vegetables like bell peppers, carrots, or spinach to increase the nutritional value and flavor. Just make sure to cut them into small pieces and adjust the cooking time as needed to ensure everything is cooked through.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).