Fall is the quintessential time to serve your family the most perfect of comfort foods – a pasta casserole with tender chunks of chicken and zucchini.
Dictionary.com defines a casserole as “any food, usually a mixture, cooked in such a dish.” Wikipedia describes the dish as “a large, deep dish used both in the oven and as a serving vessel.”
These descriptions mean that I can conjure up a combination of any ingredients that suit my fancy, throw them in a deep dish, bake my masterpiece in the oven, and call it a casserole.
How easy is that!
This easy casserole recipe combines woodsy rosemary, fresh lemon juice and sour cream to make a light and flavorful sauce for pieces of tender chicken, zucchini and fun little pasta shells.
The ingredients for this healthy casserole cook up quickly on the stove before you pour them into your baking dish, so chop your ingredients ahead of time.
Happy, healthy cooking!
Serves 4
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Ingredients
- 8 ounces chicken breast, chopped into bite sized pieces
- 1 cup onion, diced
- 1 tablespoon olive oil
- 1 tablespoon garlic, minced
- 1 tablespoon rosemary, finely minced
- 3 cups zucchini, chopped into small pieces
- 1/4 cup low sodium chicken broth
- 2 tablespoons fresh lemon juice
- ¾ cup light sour cream
- ½ cup Parmesan cheese, shredded
- 1 ½ cup quinoa small pasta shells, cooked and drained (or small flour pasta shells)
Instructions
- 1. Preheat the oven to 350 degrees.
- 2. Spray an 8" square baking dish with cooking spray.
- 3. Heat a non-stick skillet over medium heat and add olive oil.Then add onion and cook for 5 minutes until softened, then add garlic, rosemary, chicken and zucchini. Cook for another 5 minutes until chicken is cooked through.
- 4. Combine chicken and zucchini mixture with remaining ingredients, including pasta. Spread in a baking dish bake for 20 minutes until dish is heated through and the cheese is melted.
Healthy Cooking Tip . . .
Casseroles don’t have to be calorie busters. Bulk up your casseroles with lots of vegetables and lean protein, then use herbs and spices in place of cheeses and heavy sauces to pack them with flavor. Light sour creams and yogurts make a lower calorie base for creamy casseroles.
Nutrition Per Serving
Calories: 243, old Weight Watchers PointsPlus 6
Total Fat: 10.78g
Cholesterol: 66mg
Sodium: 271mg
Total Carbs: 11.49g
Dietary Fiber: 1.99g
Sugars: 7.09g
Protein: 19.58g
The statements made here are strictly my opinion and are not meant to replace medical advice from your physician. Please see disclaimer for further details. Nutrition information is compiled with MacGourmet. If you find discrepancies, please let me know. It’s important to me that I provide you with accurate information.
Lovely looking easy casserole dish, love the herbs added inside esp the fragrant of rosemary.
Don’t you just love rosemary? It works with almost everything.
Oh, this looks so fantastic! I love casseroles. How can I hide the zucchini from Dudette though? 🙂
Ha! I love it. I was amazed when I watched my nephew the other day and he actually ate something besides cheese and pasta! 🙂
Kristi, thanks for introducing me to a new ingredient (quinoa pasta shells!) This is perfect warming comfort food for Autumn (and for using up the last of the zucchini).
I have to admit the zucchini in this recipe was the ONLY zucchini my poor garden produced this year. It’s not been a great gardening year in Seattle, but I sure enjoyed the one I had!
Great flavors! Looks fantastic 🙂
This sounds so delicious!! I love the use of light sour cream as opposed to heavy cream! Can you tell me more about the quinoa pasta shells? Are they made with only quinoa or are they also made with flour?
The quinoa pasta I buy is completely gluten free and is only pennies more than a typical good quality pasta. This link is from a supplement company, but I buy the same product at our local grocery. http://www.supersup.com/ancient-harvest-quinoa-elbow-pasta-8-oz-box-089125220005?___store=default&gclid=CMnEjOKzsqsCFRM6gwodc0a_hw
The brand I buy is gluten free and I purchase it at our local grocery store. http://www.supersup.com/ancient-harvest-quinoa-elbow-pasta-8-oz-box-089125220005?___store=default&gclid=CMnEjOKzsqsCFRM6gwodc0a_hw
Yum! We had this for dinner tonight and thoroughly enjoyed it. It’s going in my “quick and easy” recipe file.
Hi Phyllis – I’m so glad it worked for you. I always wonder if my recipes work the same for others the same way they work for me. 🙂
This is is a really nice way of lightening up a casserole! I love anything with zucchini in it!
I don’t often make casseroles. When I was growing up they were often very heavy feeling. I’m really enjoying these lighter recipes I’m finding now.
Oh, this is delicious! I love this sort of dish and I’m CRAZY for casseroles!
So simple aren’t they? A healthy meal in a dish. 🙂
So creamy and comforting!
So far this season I’ve made TWO casseroles (2 more than last season! ha!) I’m loving the fact that they seem so difficult, yet they really aren’t. And of course, they are very comforting and warm my heart 🙂 Thanks for sharing this recipe!
That looks really nice and creamy. Plenty of garlic too. Just the way I like it.
You and me both. I love garlic in everything. Have a good weekend!
Quick & simple..and your pictures are FAB-U-LOUS! Very buzzable 😉
Thank you!
Ooohh Kristi I have all of the ingredients to make this casserole right now. You know how much I enjoy chicken and casseroles, you know I’ll be cooking this one.
Ummmm! I am not having a good sleep until I have a piece of this creamy chicken.
I have to try to find some of those quinoa pasta shells! This looks great!
This does look delicious and healthy. Quick and very little clean up. I like that. I had no luck with zucchini this year either but have winter veggies coming up here in Florida. Brocolli, cauliflower, swiss chard, romaine etc. I hope they all make it. Have a great week.
I have yet to try cold weather crops. Maybe I’ll have better luck. 🙂