Chicken and Veggie Mac and Cheese Casserole- 392 calories

Everyone loves Mac and Cheese, here is a casserole you can toss together for dinner tonight and will feed you for lunch tomorrow too! I recommend using left over chicken to make it quick, but if you don’t have any see below for my favorite shredded chicken recipe. I know the jalapeno is an odd addition, but trust me it doesn’t make it spicy, it cuts the sweetness of the peas and adds a nice smokiness to the dish. Just make sure you get all the seeds and ribs out that is where all the spice is.

Makes 6 servings-

1 tbsp Butter

1 tbsp Flour

2 cups Almond Milk

1 tsp Garlic Powder

1 cup Cheese- I used Cheddar and Gruyere

1 box of Whole Wheat Shell Pasta

1 Scallion finely sliced

1 Cup Baby Peas- I use frozen, no need to defrost

1 Jalapeno- remove seeds and ribs, finely chop

2 Chicken Breasts shredded

For the crusty topping-

1/4 cup Panko Breadcrumbs

1 tsp Garlic Powder

1/2 tsp Paprika

1 tsp Cilantro- dry or fresh and finely chopped

1 tbsp Parmesan or Romano cheese- or a combo of both

salt and pepper to taste


In a small bowl combine the crusty topping mix and set aside.

In a large sauce pan cook the pasta according to the package to aldente. Drain and set aside.

In a large sauce pan melt butter on med-low and add the flour, stir in a figure 8 for about 10-15 minutes until it browns and becomes a thick paste (this is a roux) then add the almond milk and garlic powder, stir often so it does not burn. You know the sauce is ready when it coats the back of your spoon, about 30 minutes. Now add the pasta, mix well so every piece of pasta is coated, now add the cheese and mix until it is all melted and distributed. Turn off heat and add the scallion, peas, jalapeno and chicken.

Coat a large casserole dish lightly with cooking spray, now transfer your mac and cheese to the dish. Top with the panko topping and place under the broiler for a few minutes, keep an eye on it so it doesn’t burn. Remove from broiler and serve.

Each Serving (about a cup) contains:

Calories: 392

Fat: 6

Fiber: 9

Protein: 16

Carbs: 59


My Favorite Shredded Chicken Recipe-

Make this for salads, tacos, pasta dishes and sandwiches. It is easy and delicious!

2 Chicken Breasts, boneless skinless

1 Bay Leaf

2 Garlic Cloves- smashed but still intact

1 tsp Whole Black Pepper Corn

1 tsp Whole Jamica Allspice- optional

1 tbsp Salt

In a large sauce pot add all the ingredients, fill sauce pot 2/3 full of water. Cover pot and bring to a boil, once it is boiling take down to a simmer and cook for 30 minutes. Remove chicken and let cool before shredding with two forks or your hands.


2 thoughts on “Chicken and Veggie Mac and Cheese Casserole- 392 calories

  1. Made this for dinner as a “don’t know what to make with what I have dinner” and I was pretty impressed. Few changes: whole milk instead of almond milk, mozzarella and Cheddar cheese mix, fresh steamed broccoli instead of frozen peas, 2 cans of white chunk chicken drained, Ritz crackers instead of panko crumbs. I did alter the cooking slightly, butter/flour mixture only cooked for 2-3 minutes then added milk garlic and cheese. Cooked for 5-10 minutes until creamy then mixed everything except topping in pryex and baked it for 15 minutes at 350 then topped with crumb mixture and broiled it. Came together quick and tasted pretty good. Next time I may sub 1 clove of garlic( or 2) and add more onions. Thanks for the tasty dinner.

  2. Pingback: What’s for dinner? Week 3. | Imperfect Perfection

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