Veggies for fiber & vitamins, whole-wheat pasta for carbs, chicken for a good dose of protein, and a bit of cheese for fat. This healthy casserole dish is a great meal for after a workout and gets it great flavor from natural seasonings like fresh garlic and cilantro.
Perks to this meal:
-Good source of vitamins A, C & Calcium
-High in protein
-Over 8 grams of fiber
-Provides 22% of your daily value of Iron
-Cilantro and garlic provide flavor naturally and eradicate the need to add extra salt
2 Medium Chicken Breasts, diced
1 Tbsp Olive Oil
2 Onions, diced
8 oz Mushrooms, sliced
2 Cups Corn
28 Oz Diced Tomatoes
29 Oz Tomato Sauce
12 oz Whole Wheat Penne Rigate
1 ½ Cup Cilantro, chopped
3-4 Large Garlic Cloves, minced
1-2 Cups Mozzarella Cheese
Pepper, to taste
In a large saucepan, cook the diced chicken in the oil on medium heat. While the chicken is cooking, prepare your other veggies & spices. Toss them in the pan as you go, preferably in this order; onions, mushrooms, garlic, pepper, cilantro, corn. Once all of the vegetables and spices have been added and are cooked to your liking, add in the diced tomatoes and tomato sauce.
Add in uncooked whole wheat penne rigate pasta and mix well, continuing to cook for another few minutes.
Pour the entire contents of your saucepan into a casserole pan approximately 14” x 11”, and cover with aluminum foil.
Cook at 350 degrees for 30 minutes. Uncover & cook on broil for another 2-3 minutes in order to brown the cheese on the top.
You can feed roughly 8 people with this dish, particularly if you serve it with a side of steamed vegetables, salad, or bread. In order to keep the fat and calorie content low, you can use 1 cup of cheese on the top instead of two. You can also substitute chicken for pork or leave the meat out all together in order to cut down on calorie and fat content. If you don’t have a vegetable that the recipe calls for on hand, you can always replace it with another (it’s hard to go wrong with this kind of recipe in terms of veggies).
These figures are for 1/8 of the dish, with one cup of cheese
Calories from Fat: 97
Total Fat: 10.7 g
Saturated Fat: 3.2 g
Trans Fat: 0.0 g
Cholesterol: 57 mg
Sodium: 680 mg
Total Carbohydrates: 52 g
Dietary Fiber: 8.4 g
Sugars: 11.5 g
Protein: 30 g