Are you on a diet and looking for new recipes?
Well, I'm here to introduce my low-Fat Baked Chicken Parmesan Casserole.
It's not only low in fat, but also in calories and carbs; plus it's protein-rich!. I hope you enjoy it as much as I do!
Baked Chicken Parmesan Casserole
Serving Size = 6
- 28 grams Protein
- 321 Calories
- 36 Carbs
- 9 grams Fat
- 9 grams Fiber
This is a delicious recipe for Baked Chicken Parmesan Casserole created straight from my kitchen. The strange thing is, I really wasn't expecting it to be so good!
Homemade white Parmesan sauce blended into chicken, whole grain rotini pasta, broccoli, zucchini, tomatoes, and mushrooms; baked in a casserole dish for 25 minutes with Monterey Jack cheese sprinkled on top.
Add some sliced tomatoes on top for even more flavor! I can't wait for the season to make this using my homegrown tomatoes!
- 12 ounce – Cooked Chicken Breast
- 2 TBSP – All-purpose Flour
- 2 TBSP – Butter (try to find unsalted butter)
- 10 ounces – Skim Milk
- 2 TSP – Italian Seasoning
- 2 TSP – Garlic Powder
- 1 TBSP – Parmesan Cheese, grated
- 7 ounce – Rotini Pasta, Whole Wheat
- 2 – Yellow, Orange, or Red Bell Peppers, chopped (I use the mixed snack size sweet bell peppers that come in a bag – it's cheaper and gives you extra to snack on.)
- 1 – Zucchini or Squash, chopped
- 12 ounces – Broccoli, chopped (fresh or frozen)
- 1/3 Cup – Monterey Jack Cheese, shredded
- Olive Oil Cooking Spray
Stewed Tomatoes (adds flavor and color)
Preheat of to 350 degrees.
Cook Chicken Breast
Cut chicken into bite size pieces so that it cooks faster and more evenly. This also helps, because you won't have to try to cut it up while it's hot.
Place chicken pieces in foil, coated with cooking spray. I like to use Olive oil spray.
Close up the foil like you would a foil-pack.
Place on a cookie sheet pan or oven safe dish and bake until chicken is done. Takes about 25 minutes. (Keep in mind that you will be baking this chicken for another 20 minutes after it's mixed with the other ingredients).
Boil Rotini Pasta
While the chicken is baking, cook your pasta. Fill a large pot half full of water and place on burner.
**We use a large pot because when the pasta is almost done we add other ingredients to the pot with the pasta.
Turn on high-heat and bring water to a boil.
After the water begins to boil, add the rotini pasta and turn down the heat and simmer.
When the rotini pasta is almost cooked or tender, start adding the chopped broccoli and zucchini/squash to the water for the remaining time. If you are planning to add mushrooms, they can be added during this time as well.
When pasta is tender, place a colander in the sink and pour the pot of pasta and vegetables into it, straining the water.
Pour the pasta and vegetables back into the pot you cooked them in and set aside for later.
Using a small sauce pan, melt butter.
When the butter has melted, add two tablespoons of flour using a whisk to blend. (The mixture will become very thick!)
Gradually add 10 ounces of milk using the whisk until well mixed and there are no lumps.
Simmer for about 10 minutes on low heat (so not to scorch the milk).
Add Italian seasoning, garlic powder, and Parmesan cheese to the white sauce and mix well.
Add White Sauce to Pasta Mixture
Pour the white sauce into the pot with pasta and vegetables. Stir the sauce into the mixture.
Using a 9 x 13″ pan or casserole dish, spray with Olive Oil cooking spray and pour mixture into the pan.
Top with Monterey Jack shredded cheese.
Cover with foil, and bake for 20 minutes or until hot.
If you have difficulty finding Monterey Jack Cheese, it is also very similar to Colby Jack and Cheddar Cheese.
Commonly, Monterey jack cheese is used in Mexican and Spanish dishes. Set aside from other cheeses, it contains less fat and calories. It also has more protein content than other cheeses.
Extra grated or freshly shredded Parmesan cheese can also be used instead of Monterey Jack cheese.
2 tablespoons of Parmesan cheese has only 42 calories and consist of 3.8 grams of protein, 2.8 grams of fat, and .3 grams carbs.
Other cheese options I would recommend are Romano, Non-fat cheddar, Mozzarella, and Gruyere.
Eat & Enjoy!
Enjoy another recipe; my Best Homemade Chicken Salad! right from my very own kitchen. I've included a video showing my product review on my Cooklite Aero Fryer and me making chicken salad.
Please SUBSCRIBE to my channel and leave comments and thumbs up! I would like to know your thoughts about it.
Final Words – My thoughts
hope you enjoy this creamy delicious put together casserole as much as my family does! It's easy to make, inexpensive, healthy, low-fat, and high in protein!
Are you making this for yourself?
It's great to take to work for lunch! After you make this casserole, let it cool down, place dish in the freezer for about an hour. Remove from the freezer and cut the casserole into 6 equal squares.
Place each square serving of casserole into separate freezer bags, label them, and freeze. This makes a fast, easy to grab on the go meal for work! It is just as good leftover!
Please Share Your Thoughts!
I would love to hear what your opinions are about this Low-Fat Baked Chicken Parmesan Casserole in the comment box below. Please share your thoughts with us.
Did you make it, try it, and love it?
Did you change the recipe in any way?
Do you have any suggestions on how we can make it even more better?
Wow! Chicken parm is one of my favorite meals but I always feel guilty for eating it! Looking forward to trying this out, guilt free!!!
Thanks for stopping by. Feel guilty no more! I hope you try it and love it. Please let me know.
Best of health,
this is a delicious post! I love it and the way it looks after its done, hope i will be able to pull this.I like the freezer advise, if i make this for myself, it looks like it keeps well for a few days to work.
I have a potluck in the office and this will be a good one to make for the team. Thank you posting!
Thanks for your feedback. I was very impressed with my invention of this recipe! It’s definitely a keeper in my opinion! I’m sure your coworkers would also enjoy it.
Please let me know your thoughts and theirs if you give this recipe a try. I would love to hear your opinion on it.
My husband is the chef in our house but I have saved this recipe ready for when he gets home tonight! The pics are making my mouth water!
Thankyou for sharing 🙂
Thanks for visiting. It must be nice having a husband that can cook! LOL I’m a little jealous! Please let me know what you think about this recipe after he cooks it.
I look forward to hearing about it.