This recipe is good comfort food for the cooler weather, and it’s a healthier twist on a classic. The use of whole wheat pasta increases the fiber and fullness. If you want to lessen the saturated fat and calories, replace with part-skim mozzarella.
Ingredients:
8 ounces whole wheat rotini
4 tablespoons extra virgin olive oil, divided
1 cup chopped onion
1 (28-ounce) can no-salt-added crushed tomatoes
1 teaspoon garlic powder
½ teaspoon dried basil
½ teaspoon dried oregano
½ teaspoon salt
¼ teaspoon crushed red pepper
2 cups shredded cooked chicken
1 cup shredded mozzarella cheese
½ cup panko breadcrumbs
¼ cup grated Parmesan cheese
2 Tablespoons chopped parsley
Preheat oven to 400 degrees F. Lightly coat an 8-inch-square baking dish with cooking spray.
Bring a large saucepan of water to a boil. Add rotini and cook according to package directions. Drain.
Meanwhile, heat 2 tablespoons oil in a large skillet over medium heat. Add onion and cook, stirring, until starting to soften, about 3 minutes. Add tomatoes, garlic powder, basil, oregano, salt and crushed red pepper; bring to a simmer. Cook, stirring, until thickened, about 5 minutes. Stir in chicken and the cooked rotini. Transfer to the prepared baking dish and top with mozzarella.
Stir panko, Parmesan, parsley and the remaining 2 tablespoons oil together in a small bowl. Sprinkle over the casserole. Bake until hot and the topping is golden, 25 to 30 minutes.
Nutrition Information
(Per 1 cup serving):
442 calories; protein 25.5g; carbohydrates 50.1g; dietary fiber 8.6g; sugars 5.8g; fat 16.8g; saturated fat 4.5g; cholesterol 43mg; vitamin a iu 338.6IU; vitamin c 3.7mg; folate 36mcg; calcium 189.3mg; iron 2.7mg; magnesium 76mg; potassium 281.4mg; sodium 461.7mg; thiamin 0.2mg
Printable recipe available at:
http://www.eatingwell.com/recipe/281599/chicken-parmesan-casserole/
