Spinach And Chicken Mostaccioli Casserole(Low-Fat)
A flavorful low-fat casserole combining tender chicken, spinach, and seasoned tomatoes with pasta, baked to perfection and ideal for a hearty, health-conscious family meal.
Ingredients
- 10 oz. uncooked mostaccioli ⓘ
- 1 pkg. frozen chopped spinach
- vegetable cooking spray ⓘ
- 2 tsp. vegetable oil ⓘ
- 2/3 cup chopped onion ⓘ
- 2 large garlic cloves ⓘ
- 1 lb. boned, skinned chicken
- 2 (14.5 oz.) cans no salt whole tomatoes ⓘ
- 3 Tbsp. no salt added tomato paste ⓘ
- 1 1/4 tsp. dried whole basil ⓘ
- 3/4 tsp. dried whole oregano ⓘ
Instructions
- Cook the mostaccioli according to package instructions; drain and set aside.
- Place the thawed spinach on paper towels and squeeze until barely moist.
- Spray a large nonstick skillet with vegetable cooking spray and add vegetable oil.
- Heat over medium until hot.
- Add chopped onion and minced garlic; sauté until tender.
- Add boned, skinned chicken; cook until the chicken loses its pink color, stirring constantly.
- Stir in chopped tomatoes, tomato paste, dried basil, and dried oregano; bring to a boil.
- Reduce heat and simmer uncovered for 5 minutes, stirring occasionally.
- In a large bowl, combine cooked pasta, spinach, chicken mixture, and 1/4 cup of the cheese; stir well.
- Spoon the mixture into a 13 x 9 x 2-inch baking dish coated with spray.
- Sprinkle with the remaining 1/4 cup cheese.
- Bake at 350°F for 20 minutes until heated through and cheese is bubbly.
Tips & Substitutions
For a creamier texture, consider adding a low-fat cream cheese or Greek yogurt to the mixture before baking. You can substitute the mostaccioli with whole wheat or gluten-free pasta for a healthier option. If fresh spinach is available, use it instead of frozen; just sauté it briefly to wilt before mixing. Enhance the flavor by adding a pinch of red pepper flakes or a splash of balsamic vinegar.
Serving Suggestions
This casserole is hearty enough to stand alone but pairs beautifully with a crisp green salad or steamed vegetables for a balanced meal. For a comforting side, consider serving it with garlic bread or a light soup. This dish is perfect for family gatherings or as a comforting weeknight dinner, especially when you want to explore various chicken recipes.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the casserole in a preheated oven at 350°F for about 15-20 minutes, or until heated through. Alternatively, you can microwave individual portions for a quick meal, ensuring they are heated evenly.
Nutrition & Diet Analysis (per serving)
Each serving of Spinach And Chicken Mostaccioli Casserole(Low-Fat) contains roughly 228 calories, with 8g protein, 44g carbohydrates, and 7g fat. It is an excellent source of iron (105% of the Daily Value), dietary fiber (76% of the Daily Value), and calcium (64% of the Daily Value), and a good source of potassium and vitamin A. It also contributes 21g of dietary fiber toward your daily target.
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 a different type of pasta?
Yes, you can substitute mostaccioli with other pasta shapes like penne, rigatoni, or even whole wheat pasta. Just ensure to adjust the cooking time according to the package instructions for the specific pasta you choose.
Can I make this casserole ahead of time?
Absolutely! You can prepare the casserole up to the baking step, cover it, and refrigerate it for up to 24 hours. When ready to bake, simply add a few extra minutes to the cooking time to ensure it heats through completely.
Is it possible to make this vegetarian?
Yes, you can easily make this casserole vegetarian by omitting the chicken and adding more vegetables, such as bell peppers, mushrooms, or zucchini. You might also replace the chicken with a meat substitute like tofu or tempeh for added protein.
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).