| This recipe is liked by 2 person(s). |
Chicken Casserole
Nb persons: 8
Yield: 1 cup
Preparation time: 15
Total time: 45 minutes
Source: Clean Eating September-October 2009
| 1/2 cup | whole wheat breadcrumbs |
| 8 oz. | whole wheat macaroni pasta |
| 2 stalks | celery, diced |
| 1 medium | white onion, diced |
| 1 tsp | extra-virgin olive oil |
| 1 tbsp | whole wheat flour |
| 2 cups | skim milk |
| 1 tsp | dijon mustard |
| 2 | carrots, peeled, cooked and diced |
| 12 oz. | chicken, cooked |
| 1 cup | peas, fresh or frozen |
| 1 tbsp | dill, fresh finely minced |
| 1 tbsp | low fat parmesan, grated |
Instructions:
Preheat over to 350 degrees. Cook chicken and pasta according to directions. Heat lg. stockpot on med.-high for 2 minutes. Mist with cooking spray and add celery and onion. Saute for 2 minutes or until onions become translucent.
Add oil and flour, whisk briskly. Add milk, whisking in a 1/4 at a time to create a roux. Reduce heat to medium.
Whisk in dijon. Stir in pasta, carrots, peas, and chicken. Add dill and remove from heat.
Pour mixute into casserole dish. top with breadcrumbs and parmesan. Bake for 30 minutes.
Nutrition: calories: 230. Fat: 3 g. Carbs: 32 g. Fiber 6 g. Sugars: 9 g. Protein: 20 g. Sodium: 250 mg.
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