Creamy Chicken Broccoli Casserole with Whole-Wheat Pasta

Check out this recipe from the American Heart Association! This version of this family favorite is creamy and delicious, but is lower in fat, higher in fiber and much more heart healthy.

Nutrition Facts Per Serving

• Calories – 486
• Total Fat - 4.5 g
  • Saturated Fat - 1.0 g
  • Trans Fat - 0 g
  • Polyunsaturated Fat - 1.0 g
  • Monounsaturated Fat - 1.0 g
• Cholesterol - 80 mg
• Sodium - 456 mg
• Total Carbohydrate - 68 g
  • Dietary Fiber - 11 g
  • Sugars - 11 g
• Protein - 45 g

Ingredients
Serves 6
Cost per serving: approximately $2.00

• 13.25 to 16 ounces whole-wheat spiral-shaped pasta, such as rotini or fusilli
• 1 1/2 pounds boneless, skinless chicken breasts, all visible fat discarded, cut into 1-inch pieces
• 3/4 teaspoon salt-free Italian seasoning blend or 3/4 teaspoon dried thyme, crumbled
• 16 ounces frozen broccoli, thawed
• 1 15.25-ounce can no-salt added whole-kernel corn, rinsed and drained, or 16 ounces frozen wholekernel corn, thawed
• 8 ounces fat-free cream cheese, softened
• 1 cup fat-free, plain yogurt

Directions

1. Preheat the oven to 350°F. In a large pot, cook the pasta according to package directions, omitting the salt. Drain well in a colander. Return the pasta to the pot. Cover and set aside.
2. In a large skillet, cook the chicken over high heat for 5 minutes, or until no longer pink in the center, stirring frequently. Reduce the heat to low. Stir in the Italian seasoning blend, broccoli, corn, cream cheese, and yogurt. Cook for 5 minutes, or until the cream cheese has melted.
3. Transfer the chicken mixture to the pot with the cooked pasta, stirring to mix well.
4. Transfer to a 13 x 9 x 2-inch baking dish. Bake, covered with aluminum foil, for 15 minutes, or until heated through.

Budget Tip: Fresh fruits and vegetables are frozen at their ripest, so they are just as delicious as their fresh counterparts but often cheaper. Be sure to read the ingredients list and the Nutrition Facts panel and buy the varieties without added sodium and added sugars. Because frozen foods have a much longer shelf life than fresh foods, be sure to stock your freezer when they go on sale.

Information provided by the American Heart Association. For more health tips and information on cardiovascular disease and stroke, visit www.heart.org.