Ingredients
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2 cups chopped broccoli florets
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8 ounces whole-wheat fusilli
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2 tablespoons butter
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1 pound boneless, skinless chicken breast, cut into 1/2-inch pieces
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1 small onion, chopped
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½ teaspoon salt
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¼ teaspoon ground pepper
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3 tablespoons all-purpose flour
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2 tablespoons Dijon mustard
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2 cups reduced-fat milk
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1 cup shredded Swiss cheese
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1 cup diced ham (4 ounces)
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½ cup chopped fresh parsley
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1 cup panko breadcrumbs, preferably whole-wheat
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1 tablespoon extra-virgin olive oil
Directions
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Preheat oven to 375 degrees F. Put a large pot of water on to boil. Cook broccoli in the boiling water until just tender and bright green, about 3 minutes. Transfer to a large bowl with a slotted spoon. Add pasta to the boiling water and cook according to package directions. Drain and rinse with cold water. Transfer to the bowl with the broccoli.
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Heat butter in a large skillet over medium heat. Add chicken, onion, salt and pepper. Cook, stirring frequently, until the onion has softened and the chicken is no longer pink throughout, 6 to 8 minutes. Add flour and mustard. Stir until coated. Add milk and bring to a boil. Cook, stirring, until thickened slightly, 2 to 4 minutes. Transfer to the bowl with the broccoli and pasta. Stir in cheese, ham and parsley. Transfer the mixture to a 9-by-13-inch baking dish, spreading evenly. Combine panko and oil in a small bowl. Sprinkle over the casserole.
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Bake until the casserole is heated throughout and the breadcrumbs are beginning to brown, about 30 minutes (or 50 minutes, if casserole has been frozen).
Tips
To make ahead: Assemble casserole through Step 2 and refrigerate for up to 2 days or freeze for up to 3 months.
Nutrition Facts (per serving)
495 | Calories |
17g | Fat |
47g | Carbs |
38g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size 1 1/3 cups | |
Calories 495 | |
% Daily Value * | |
Total Carbohydrate 47g | 17% |
Dietary Fiber 6g | 20% |
Total Sugars 7g | |
Protein 38g | 75% |
Total Fat 17g | 22% |
Saturated Fat 7g | 37% |
Cholesterol 87mg | 29% |
Vitamin A 1593IU | 32% |
Vitamin C 30mg | 33% |
Folate 41mcg | 10% |
Sodium 719mg | 31% |
Calcium 296mg | 23% |
Iron 3mg | 17% |
Magnesium 30mg | 7% |
Potassium 472mg | 10% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.