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Healthy Chicken + Veggie Alfredo Bake

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Prep Time 30 minutes
Cook Time 15 minutes
Course Meals
Servings 6

Ingredients
  

  • 2 lb chicken breasts cut into 1" cubes
  • 1 large onion
  • 2 ½ cups broccoli florets
  • 2 cups sliced mushrooms
  • 1 cup brussel sprouts cut into eighths
  • 1 cup chopped spinach
  • ¼ cup chopped fresh parsely
  • ¼ cup sliced green onions optional
  • 2 ½ cup potatoes cut into cubes
  • 3-4 tablespoons olive oil divided
  • 3 cups low fat milk divided
  • 3 cloves minced garlic
  • 2 tablespoons white whole wheat flour
  • ¼ cup Parmesan
  • 1 cup fat free mozzarella plus more for topping
  • 1 ½ teaspoons salt divided
  • 1 teaspoon pepper divided
  • 2 tablespoon garlic herb seasoning divided
  • 1 teaspoon Italian seasoning
  • 1 teaspoon dried oregano
  • 1 lb cooked whole grain penne pasta

Instructions
 

  • Preheat oven to 400 degrees Fahrenheit. On a baking sheet lined with aluminum foil, toss together the potatoes with a tablespoon of olive oil, ¼ teaspoon salt, ¼ teaspoon pepper, and a teaspoon of garlic herb seasoning. Bake for 15-20 minutes, until fork tender.
  • In a large nonstick pan, heat up 1 tablespoon of olive oil on high heat. Pat chicken dry, then add to the pan with ½ teaspoon salt, ¼ teaspoon pepper, and 1 teaspoon garlic herb seasoning. Cook for about 5 minutes, until they are fully cooked and the internal temperature is 165 degrees Fahrenheit. Remove from pan and drain any excess liquid.
  • Add another tablespoon of olive oil to the pan. Add the onions and brussel sprouts and cook until translucent, about 3 minutes. Add the broccoli and cook for another 2 minutes. The onions, brussel sprouts and broccoli should be browning. Add the mushrooms and green onions with a splash of water and cook for 2 more minutes. Add another tablespoon olive oil if desired. Lower heat to medium high and add spinach and 2 cloves of garlic. Mix with 2 teaspoons garlic herb seasoning, ¼ teaspoon salt, and ¼ teaspoon pepper. Remove from heat and combine with chicken.
  • Once the potatoes are cooked, blend (or mash, but the texture will be better if blended) with ¾ cup milk and ½ teaspoon garlic herb seasoning. Set aside.
  • Preheat oven to 350 degrees Fahrenheit.
  • In a medium saucepan, heat up a tablespoon of olive oil and a clove of minced garlic on medium high heat. Slowly whisk in the flour. Slowly incorporate 1 cup of milk, ¼ cup at a time, while constantly whisking. Add in the blended potatoes, then incorporate the rest of the milk. Add the cheese and keep whisking until melted. You can add more milk if you want the sauce to be thinner, as it will end up pretty thick. Mix in the fresh parsley, Italian seasoning, dried oregano, and remaining garlic herb seasoning. Add the rest of the salt and pepper to taste.
  • In a large baking dish (I used 9"x 9"x 3"), combine the cooked penne, chicken and veggies, and the alfredo sauce. Top with fat free mozzarella. Bake for 5-10 minutes, until the cheese is melted and the entire dish is warmed throughout. Serve with fresh parsley.