While I typically make simple, clean dinners, with the loom of fall on us (HA! It’s still 90 degrees in the valley of LA) a comforting baked pasta dish sounded appropriate. I’ve been eyeing this recipe on Kraft.com for quite some time, wanting to make a few adjustments to bulk it up and bring down the calories. The recipe itself really isn’t all that bad, it even qualifies as a “Healthy Living” recipe for Kraft. My thing is I love HUGE serving sizes. And while this does have a pretty impressive serving size of 1 1/2 cups for 390 calories, I wanted to make it even more impressive.
I had to make this twice before I was happy with it. The first time around I had used the original recipe’s sauce cream cheese, chicken broth, sour cream mixture. I had made a couple adjustments, taking down the shredded cheese and increasing the chicken broth. The end result was tasty, but a bit dry. The sauce didn’t end up covering the increased amount of broccoli I added, and overall the texture of the sauce wasn’t what I wanted. It wasn’t creamy, and I needed creamy!
I knew exactly what I wanted this to turn into. Stroganoff. I grew up with my mom making a stroganoff sauce with ground turkey, fat-free cream of mushroom soup, and light sour cream. I figured I could easily change the sauce to a soup-based creamy sauce. The end result was perfect! Creamy, filling, and overall a nice and balanced option for a weeknight dinner or even for company.
It is quick and simple, and was even great the next day for lunch! The calories ended up being like the original Kraft, but I was able to bulk it up to a 2-cup serving size and up the creaminess factor that really results in that comfort food feel, without the high-calorie price tag. That’s a winning recipe in my book! Hope you enjoy!
Creamy Chicken Pasta and Veggies
makes 4 servings
per serving (about 2 cups): 390 calories, 8.5g fat, 515mg sodium, 47.5g carbs, 8g fiber, 7g sugars, 35.25g protein
5 oz. whole-wheat or multi-grain rotini pasta, uncooked
6 cups small broccoli florets
12 oz. raw boneless skinless chicken breast, cut into bite-sized pieces
optional: salt, pepper, onion, and garlic powder, to taste
2 cups sliced mushrooms
1 cup chopped onion
1 tsp. chopped garlic
1 1/2 tsp. Italian seasoning
1 cup (about 1 10.75oz can) 98% fat-free condensed cream of mushroom soup
1/4 cup light sour cream
1/2 cup shredded part-skim mozzarella cheese
2 tbsp. reduced-fat grated Parmesan cheese
Preheat oven to 375 degrees. Spray a 9×13 inch baking pan with nonstick spray.
Cook pasta according to package directions, adding broccoli to the boiling water for the last 5 minutes. Drain and set aside.
Meanwhile, season chicken if you like (I definitely recommend this!). Bring a large skillet sprayed with nonstick spray to medium-high heat. Add mushrooms, onion, and garlic and cook and stir for about 2 – 3 minutes. Add chicken and cook and stir until chicken is cooked through, about 8 minutes. Add soup and sour cream and cook and stir until hot and well mixed. Remove from heat. Add drained pasta and broccoli to skillet and mix well.
Spoon mixture into baking pan, cover with foil, and bake 15 minutes. Uncover, top with mozzarella and Parmesan cheese, and bake uncovered until cheese is melted, about 3 – 5 minutes.