This dish is perfect for your next family dinner. It also re-heats great for next day healthier lunch leftovers.
Prep Time: 15 Minutes
Total Time: 40 Minutes
Makes: 4 Servings
Ingredients:
- 5 ounces uncooked 100 percent whole wheat, brown rice, quinoa or whole grain pasta (about 3 1⁄2 cups cooked)
- 2 cups chopped broccoli
- 2 cloves garlic, finely chopped
- Cooking oil spray
- ¼ teaspoon salt
- Freshly ground black pepper
- ¼ cup part-skim ricotta cheese (Vegetarians: ½ cup)
- 1 egg
- ¾ cup marinara sauce, one with less than 500 mg sodium per ½ cup
- 1 pound skinless, boneless rotisserie chicken meat, chopped or 2 ⅓ cups leftover chicken or any skinless boneless chicken (Vegetarians: Substitute
1 15-ounce can white beans (preferably low sodium or no-salt-added), drained and rinsed and seasoned with 1 tablespoon olive oil and dash salt) - ½ cup shredded part-skim mozzarella cheese
Instructions:
- Preheat oven to 425°.
- Cook pasta according to package directions.
- While pasta is cooking, place broccoli and garlic on a sheet tray and coat with cooking spray, salt and pepper to taste. Bake 5 minutes.
- In a medium bowl, combine ricotta cheese and egg. Once pasta is cooked, mix in pasta and broccoli.
- Fill the bottom of an 8-inch-square or 9-inch-round ovenproof dish with sauce, top with chicken (or white beans) and broccoli mixture and finish with mozzarella.
- Bake until cheese is bubbly, about 15 minutes. Turn oven to broil and cook until top is brown, about 2 more minutes. Serve.
Nutrition Facts (Per serving):
Calories: 430, Total Fat: 14g, Protein: 40g, Saturated Fat: 5.1g, Carbohydrate: 38g, Cholesterol: 132mg, Dietary Fiber: 2g, Calcium: 213mg, Total Sugars: 5g Sodium: 362mg
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