Healthy Chicken Florentine Casserole
If you’re looking for a comforting yet nutritious dish to warm your soul, look no further than this Healthy Chicken Florentine Casserole. Bursting with flavor from tender chicken, vibrant spinach, and a creamy sauce, this casserole is a delightful way to serve up a wholesome meal. Perfect for busy weeknights or meal prep, it’s an easy recipe that your family will love. Plus, it’s packed with nutrients, making it a guilt-free indulgence. Let’s dive into the delicious details!
Why This Recipe Works
Healthy Chicken Florentine Casserole is a fantastic blend of wholesome ingredients that come together to create a satisfying dish. The combination of spinach and chicken provides a rich source of protein and vitamins. Using low-fat cottage cheese and freshly grated Parmesan not only lightens up the dish but also adds creaminess without the extra calories. The addition of whole grain pasta ensures that you’re getting your fiber fix, making this casserole a balanced and healthy option.
Ingredients at a Glance
- 12 ounces boneless skinless chicken breasts, pre-cooked and cut into cubes (rotisserie chicken works too)
- 4.5 ounces spinach, boxed, frozen, thawed, and squeezed to remove excess liquid
- 2 large garlic cloves, minced
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons flour
- 1 tablespoon fresh lemon juice
- 1 1/2 cups fat-free chicken broth
- A pinch of nutmeg
- 1 teaspoon dried oregano
- 1/2 teaspoon black pepper
- 1 cup low-fat cottage cheese, blended to make smooth consistency
- 2/3 cup freshly grated Parmesan cheese (use small holes on grater)
- 1/2 pound whole grain pasta (such as farfalle, penne, or spirals)
Equipment at a Glance
- Large pot: For cooking the pasta.
- Skillet: To sauté the garlic and spinach.
- Mixing bowl: To combine the sauce ingredients.
- Baking dish: For assembling and baking the casserole.
- Blender: To blend the cottage cheese until smooth.
Directions: Healthy Chicken Florentine Casserole
Step 1: Cook the Pasta
Begin by cooking your whole grain pasta according to the package instructions. Make sure to cook it al dente, as it will continue to cook in the oven. Drain and set aside.
Step 2: Sauté the Spinach and Garlic
In a large skillet, heat the extra-virgin olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant. Then, add the thawed and squeezed spinach to the skillet and cook for another 2-3 minutes, mixing well to combine.
Step 3: Prepare the Sauce
Sprinkle the flour over the spinach and garlic mixture, stirring to incorporate. Gradually add the chicken broth, whisking constantly to prevent lumps. Allow the mixture to simmer for about 5 minutes until it thickens slightly. Remove from heat and stir in the lemon juice, nutmeg, oregano, and black pepper.
Step 4: Combine the Casserole Ingredients
In a large mixing bowl, combine the cooked pasta, cubed chicken, and the creamy spinach sauce. Fold in the low-fat cottage cheese until well mixed. The cottage cheese will create a lovely creamy texture throughout the casserole.
Step 5: Add the Cheese
Gently fold in the freshly grated Parmesan cheese, ensuring it’s evenly distributed throughout the mixture.
Step 6: Assemble and Bake
Preheat your oven to 375°F (190°C). Transfer the mixture into a greased baking dish, spreading it out evenly. Bake for about 25-30 minutes, or until the top is golden and bubbly.
Step 7: Serve and Enjoy
Once baked, remove the casserole from the oven and let it cool for a few minutes. Serve warm and enjoy this delightful Healthy Chicken Florentine Casserole with your loved ones!
Seasonal Ingredient Swaps
- For a winter twist, use fresh kale instead of spinach.
- In summer, add fresh tomatoes for a burst of flavor.
- In the fall, consider using roasted butternut squash for added sweetness.
- During spring, swap in asparagus for a fresh crunch.
Avoid These Traps
When preparing your Healthy Chicken Florentine Casserole, keep these tips in mind:
- Don’t overcook the pasta; it should be al dente to prevent it from becoming mushy in the oven.
- Make sure to squeeze out all excess liquid from the spinach; this prevents the casserole from being watery.
- Use freshly grated cheese for the best flavor and meltability.
- Be careful not to skip the nutmeg; it adds a subtle depth of flavor that enhances the dish.
Make-Ahead & Storage
This Healthy Chicken Florentine Casserole is perfect for meal prep! You can assemble it a day in advance and store it covered in the refrigerator until you’re ready to bake. It also freezes well; simply wrap the unbaked casserole tightly in foil and store it in the freezer for up to 3 months. To reheat, thaw overnight in the fridge and bake as directed.
Quick Questions
Can I use fresh chicken instead of pre-cooked?
Absolutely! If you prefer fresh chicken, cook it thoroughly before cubing and adding it to the casserole mixture.
What can I substitute for cottage cheese?
If you’re not a fan of cottage cheese, you can use ricotta cheese or a dairy-free alternative like cashew cream for a similar texture.
How can I make this dish gluten-free?
Simply swap out the whole grain pasta for a gluten-free pasta option, and ensure your flour is gluten-free as well.
Can I add other vegetables to this casserole?
Yes! Feel free to toss in other veggies like bell peppers, mushrooms, or zucchini for added nutrition and flavor.
Cook This Next
The Takeaway
Healthy Chicken Florentine Casserole is not only a delicious meal option but also a nutritious one that can be easily customized for any season or preference. Its creamy texture and hearty ingredients make it a family favorite, while the wholesome components keep it light and nutritious. So the next time you’re in need of a comforting yet healthy dish, remember this delightful casserole. It’s bound to become a staple in your home!
Healthy Chicken Florentine Casserole
Ingredients
Equipment
Method
- Begin by cooking your whole grain pasta according to the package instructions. Make sure to cook it al dente, as it will continue to cook in the oven. Drain and set aside.
- In a large skillet, heat the extra-virgin olive oil over medium heat. Add the minced garlic and sauté for about 1-2 minutes until fragrant. Then, add the thawed and squeezed spinach to the skillet and cook for another 2-3 minutes, mixing well to combine.
- Sprinkle the flour over the spinach and garlic mixture, stirring to incorporate. Gradually add the chicken broth, whisking constantly to prevent lumps. Allow the mixture to simmer for about 5 minutes until it thickens slightly. Remove from heat and stir in the lemon juice, nutmeg, oregano, and black pepper.
- In a large mixing bowl, combine the cooked pasta, cubed chicken, and the creamy spinach sauce. Fold in the low-fat cottage cheese until well mixed. The cottage cheese will create a lovely creamy texture throughout the casserole.
- Gently fold in the freshly grated Parmesan cheese, ensuring it’s evenly distributed throughout the mixture.
- Preheat your oven to 375°F (190°C). Transfer the mixture into a greased baking dish, spreading it out evenly. Bake for about 25-30 minutes, or until the top is golden and bubbly.
- Once baked, remove the casserole from the oven and let it cool for a few minutes. Serve warm and enjoy this delightful Healthy Chicken Florentine Casserole with your loved ones!
Notes
- Don’t overcook the pasta; it should be al dente to prevent it from becoming mushy in the oven.
- Make sure to squeeze out all excess liquid from the spinach; this prevents the casserole from being watery.
- Use freshly grated cheese for the best flavor and meltability.
