Low-Fat Spinach, Pasta And Chicken Casserole
A flavorful low-fat casserole combining tender chicken, spinach, pasta, and tomatoes, topped with Parmesan and mozzarella for a satisfying, healthy family meal.
Ingredients
- 10 oz. uncooked pasta
- 10 oz. frozen chopped spinach ⓘ
- vegetable cooking spray ⓘ
- 2 tsp. cooking oil ⓘ
- 2/3 c. chopped onion ⓘ
- 2 large cloves garlic
- 1 lb. boned, skinned chicken breast ⓘ
- 2 (14 1/2 oz.) cans tomatoes ⓘ
- 3 Tbsp. tomato paste ⓘ
- 1 c. Healthy Choice tomato sauce ⓘ
- 1 (8 oz.) can mushrooms ⓘ
- 1 1/4 tsp. dried whole basil ⓘ
- 3/4 tsp. dried whole oregano ⓘ
- 1/4 tsp. salt ⓘ
- 1/4 tsp. pepper ⓘ
- 1/2 c. fresh grated Parmesan cheese ⓘ
Instructions
- Cook pasta according to package directions and drain.
- Place spinach on paper towels, squeeze out excess liquid.
- Coat a large nonstick skillet with cooking spray and oil, then heat over medium-high heat until hot.
- Add onion and garlic; sauté until tender.
- Add chicken and cook until it loses its pinkish color, stirring constantly.
- Stir in chopped tomatoes, tomato paste, and tomato sauce.
- Add basil, oregano, salt, and pepper; bring to a boil.
- Reduce heat and simmer, uncovered, for 5 minutes, stirring occasionally.
- Combine cooked pasta, spinach, chicken mixture, and 1/4 cup Parmesan cheese.
- Add 1 1/2 cups mozzarella cheese; stir well.
- Spoon mixture into a 13 x 9 x 2-inch baking dish coated with cooking spray.
- Sprinkle with remaining 1/4 cup Parmesan cheese and 1/2 cup mozzarella cheese.
- Bake at 350°F for 20 to 25 minutes until golden and bubbly.
Tips & Substitutions
For added flavor, consider using fresh herbs instead of dried ones, such as fresh basil and oregano. If you're short on time, rotisserie chicken can be used as a quick substitute for the raw chicken breast. You can also swap out the whole wheat pasta for a gluten-free option if needed.
Serving Suggestions
Serve this casserole with a side salad for a well-rounded meal, or pair it with garlic bread for a comforting dinner. A sprinkle of fresh parsley on top before serving adds a nice touch. This dish pairs beautifully with Low Cholesterol Chicken Rice Casserole for a hearty family meal.
Storage & Reheating
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in a preheated oven at 350°F until warmed through, about 15-20 minutes. You can also microwave individual servings, but for best results, cover with a damp paper towel to retain moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Spinach, Pasta And Chicken Casserole contains roughly 264 calories, with 10g protein, 39g carbohydrates, and 12g fat. It is an excellent source of iron (83% of the Daily Value), dietary fiber (61% of the Daily Value), and calcium (53% of the Daily Value), and a good source of protein and potassium. Note that it is relatively high in sodium, at 1076mg per serving (47% 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 fresh spinach instead of frozen?
Yes, you can use fresh spinach. Just sauté it until wilted before adding it to the casserole mixture. You'll need about 10 oz. of fresh spinach to replace the frozen version.
Is it possible to make this dish vegetarian?
Absolutely! You can omit the chicken and replace it with additional vegetables like bell peppers, zucchini, or even chickpeas for protein. Ensure to use vegetable broth and sauces to maintain the flavor.
Can I freeze this casserole?
Yes, this casserole freezes well. Allow it to cool completely before wrapping it tightly in plastic wrap and aluminum foil. It can be stored in the freezer for up to 3 months. Thaw in the refrigerator overnight before reheating.
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).